3 Steady Rounds
12 Pull Ups / Ring Rows / Pushups
9 Lateral Bar Burpees
10 Hamstring stretch to squat reps, 20 seconds in each seated straddle position, 30 seconds lateral lunges, 30 seconds glute bridges
3×12 Lift every 2:30
DB and KB Group perform single leg Romanian DL 3x12 on each leg, rest 1 minute between each set of 12.
First two sets are warm ups, last set is what counts
The goal is not to find a new max, but to move these sets through perfect range of motion under a lot of tension.
Every 2 Minutes for 12 Minutes
16 Burpees to 6″ Above Reach Target
8 Push Jerk 90/60kg or DB Push PRESS (2 DB's 10 reps, 1 DB 6 Reps Each Side, 1KB 6 Reps Each Side)
Complete both movements within the 2 minute window. Being efficient on both movements will help keep your heart rate down and help you avoid possible failed reps near the end.
Weight should be around 70% of your max, or lighter if you need to focus on cycling the barbell.
Burpee number should be done under the minute mark. Scale accordingly.
Extras: Please choose 1 based on perceived weakness
3:00 Run x 8
This is a tricky time domain with only 2 minutes rest built in. You cannot go all out, but your pace should be pretty uncomfortable each time.
10 Squat Cleans 225/155lbs
500m Ski or Run
8 Squat Cleans
400m Ski or Run
6 Squat Cleans
300m Ski or Run
4 Squat Cleans
200m Ski or Run
2 Squat Cleans
100m Ski or Run
Take on the Squat Cleans in any manner that will best help your training, whether that’s T&G, fast singles, mix of both, whatever. But we want you to transition immediately to the Ski Erg or run and start moving, no matter how slow you start out. Look at around 65% of your max for the cleans.
AMRAP 12 Minutes
1 Pegboard Climb
10 GHD Sit Ups
Transition slow and methodically on purpose. This is just about getting in some extra volume rather than being another high intensity piece.