1. Warm up
2. Conditioning: with a partner, five rounds for time of:
150/100 kg partner deadlift, 15 reps
25/21" box jump, 30 reps
Hand release push up, 30 reps
Run 200m together each carrying a 20/10 kg bumper plate
3. Recovery
1. Warm up
2. Strength training:
Front squat, 3 x 5 reps
3. Conditioning: as many rounds as possible in seven minutes of:
2 x 24/16 kg kettlebell farmers walk, 4 lengths
60/40 kg front squat, 10 reps
Burpee, 10 reps
4. Recovery
1. Warm up
2. Skill practice:
Turkish get up
3. Conditioning: "Jackie", for time:
Row, 1000 m
20/15 kg thruster, 50 reps
Pull up, 30 reps
4. Recovery: mobility
Please see here for the times from the last time we did this workout.
1. Warm up
2. Skill practice: fifteen minutes to work on gymnastics skill of choice:
Single leg squat
Handstand: hold, walks, negatives, push up, kipping
Ring dip
Back lever
Kipping swing
Etc.
3. Conditioning: partner workout, as many rounds as possible in twelve minutes of:
a. Run, 400m
b. As many rounds as possible of:
60/40 kg hang power clean, 5 reps
Burpees, 5 reps
Partner 1 beings with part (a), partner 2 begins with (b). As soon as partner 1 gets back from the run they begin part (b) and partner 2 begins part (a). Score is your individual number of rounds on part (b).
4. Recovery
1. Warm up
2. Skill practice: kettlebell snatch
3. Conditioning: for time, 21-15-9 reps of:
24/16 kg kettlebell snatch, right arm
24/16 kg kettlebell snatch, left arm
24/16 kg kettlebell goblet squat
4. Recovery
