Prep
2 Sets
Row x 10 hard strokes damper between 8-10
Seated Box Jump x 10 reps
Single arm Sumo Kettlebell Deadlift x 5 reps per arm
Handstand hold or Pike Hold x 30-40 sec
Essentials:
A.
Not for time:
Deadlift x 7 reps
Seated on Floor Dual Dumbbell Strict Press x 5-10 reps
Rest 60 sec
Deadlift x 6 reps
Seated on Floor Dual Dumbbell Strict Press x 5-10 reps
Rest 60 sec
Deadlifts x 5 reps
Seated on Floor Dual Dumbbell Strict Press x 5-10 reps
*Dumbbell weight should be slightly lighter than your 8 rep max
*Choose a weight for each set of deadlifts that is hard but not maximalfor the reps given, increase Deadlift weight each set.
B.
3 Sets
Single Leg Dumbbell RDL x 8 per leg
+
Kettlebell Swing x 20-25 unbroken reps
On the 3 min
C.
4 Rounds For time:
Hang Power clean x 8 reps
Box Jump x 8 reps
Push Press x 8 reps
Single Unders x 36 reps
Fitness:
A.
Not for time:
Deadlift x 7 reps
Handstand Push Up x 5-10 reps
Rest 60 sec
Deadlift x 6 reps
Handstand Push Ups x 5-10 reps
Rest 60 sec
Deadlifts x 5 reps
Handstand Push Ups x 5-10 reps
RX+: Do as many Strict HSPU on each set then finish to the 10 rep mark with kipping.
*Choose a weight for each set of deadlifts that is hard but not maximal for the reps given, increase Deadlift weight each set.
B.
3 Sets
Single Leg Dumbbell RDL x 8 per leg
+
Kettlebell Swing x 20-25 unbroken reps
On the 3 min
C.
4 Rounds For time:
Hang Power clean x 8 reps 135/95
Box Jump x 8 reps 24/20
Push Press x 8 reps 135/95
Double Unders x 36 reps
RX+:155/105
