Preparation: 3 minutes Assault Bike at a moderate pace. Then: (A) 1 Round: Agile 8. (B) 3 Rounds of 10 banded over and backs (like a PVC pass through, but using a band instead), 10 banded face pulls (attach band to squat rack and pull band toward face with each hand pulling as far back as each ear). 2 rounds of: 2 bottoms up kettlebell overhead hold while walking in place holding knee up at waist for count of 2. 10 lunges with each arm. 5 bottom up kettlebell overhead press per arm. (Use very light kettlebell)

Focus: Snatch Grip Deadlift 155# x 5 – 175# x 3 – 195# x max reps
Push Press: 90# x 5 – 100# x 3 – 110# x max reps

Storm : Kettlebell 200 Complex For Time: (15 Minute Time Cap)
10: 15-18# Turkish Get-Ups (5 RH, 5 LH)
100: 44# Kettlebell Swings
20: 44# Kettlebell Hang Cleans (10 RH, 10 LH)
20: 26-35# Kettlebell Hang Clean and Jerk (10 RH, 10 LH)
20: 35-44# Kettlebell Hang Snatch
10: 62# Kettlebell Swings
20: 35-44# Double Kettlebell Hang Cleans

Finish: (A.) 1000 meter row. (B.) 5 rounds of: 10 Evil Wheels. Then 2 rounds of  1 minute single arm half planks. Alternate arms with no break. Minimal rest between rounds.


Preparation: 1 Round of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Lunges.

Storm: 6 Rounds For Time:
5: Dumbbell  Hang Clean
5: Dumbbell Lunge
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher:  5 Rounds of 15 sit-ups and 1 minute planks.

1 comment
  1. stellaguinness said:

    At 195 pounds I completed three snatch grip dead lift
    At 105 pounds I completed three push press
    Used 15 pound kettle bell for Turkish get up, used 36 pound for kettle bell swings’s, used 36 pound kettle bell for hang cleans, used 36 pound kettle bell for clean and jerk, and use 36 can I bill for snatch. I got through all of those movements. On the snatch I completed five on the right, five on the left.
    Completed 1000 m row and 4:30. Aiming for four minutes even.
    Core work went well.


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