A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
B. Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)
A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
B. Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)
A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
*Goal is to go heavier than last week
B. Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
C. For Time:
12 Thrusters (165/110 lbs)
12 Burpees Over the Barbell
12 Squat Clean Thrusters (165/110 lbs)
12 Burpees Over the Barbell
12 Ground to Overhead (165/110 lbs)
12 Burpees Over the Barbell
D. Two sets of:
Overhead Carry x 50 feet
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100 feet
Rest 2-3 minutes