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1. overhead squat - 5x3
2. snatch balance or heaving snatch balance - 5x3
3. 3-5 rounds - 15 sit-ups (abmat or ghd), 15 russian swings, 30 double unders
post heaviest overhead squat load to comments.
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6 rounds of:
run 400 meters
rest exactly 2 minutes
There should be no more than 15 seconds difference between the fastest and slowest runs. Post all 6 times to comments.
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1. bench press - work up to and find 1 rep max
2. 3 rounds - 50 air squat, 7 strict pull-ups, 10 hang power clean 135/95
post loads and times to comments.
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back squat
work up to and find 1 rep max
glute ham raise 3 x 10
turkish sit-up 3 x 10/side
post squat load to comments.
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With a running clock:
row 500 meters
complete as many hspu as possible until the 4 minute mark
rest 4 minutes
row 500 meters
complete as many ring dips as possible until the 12 minute mark
rest 4 minutes
row 500 meters
complete as many push-ups as possible until the 20 minute mark
post total reps to comments.
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