AM
5 rounds @ easy pace
2:00 AirDyne
5 strict knees-to-elbows
2:00 row
3/side moderate Turkish get-ups
PM
A. Squat clean, 5 x 1 @ 185; begin a set set every :90
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, mid-thigh), 4 x 1 starting @ 165 and adding; 3:00 rest
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, mid-thigh), 4 x 1 starting @ 165 and adding; 3:00 rest
+
5 sets @ very high effort:
10 alternating box step-ups, 20
10 DB shoulder-to-overhead, 40/hand
10 CTB pull-ups
10 kipping handstand push-ups
2:00 rest
+
5 sets:
50m sled sprint outdoors, 70 on sled
3:00 walk rest
+
L-sit, accumulate 90 seconds in a tough variation, break & rest as needed to ensure solid positions throughout
AM
complete w/35# KB
PM
A. complete
B. 165-175-185-195
+
1:57
2:17
3:00
3:45
4:07
+
:14
:13
:14
:12
:11
+
complete
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