Work up to 5 Hard Sets
1 Heaving Snatch Balance + 2 Overhead Squats
4 Rounds FIT
30 Double Unders
10 Double DB Clean and Jerk (35s)
30 Double Unders
20 DB One-arm Alternating Snatches
3 Hard* Super Sets
a. Alternating Fly Push-ups
b. Bent-over Rows (85)
*2-3 Reps Shy of Failure
Snatch
8 x 2 (70-110)
Clean + Jerk
8 x 2+1 (95-145)
Front Squat
1 Set of 6 (75)
1 Set of 3 (105)
1 Set of 3 (125)
2 Sets of 6 (135)
1 Set of 6 (125)
Clean Pull
5 x 2 (165)
Bench Press
1 Set of 6 (65)
1 Set of 3 (90)
1 Set of 3 (105)
2 Sets of 6 (115)
1 Set of 6 (105)
3 Hard* Super Sets
a. Double DB Decline Bench Press (35s)
b. Strict Pull-ups
c. Barbell Roll-outs
*Hard Set is 2-3 Reps Shy of Failure
2 Hard Super Sets
a. Push-up + Dumbbell Renegade Rows (30)
b. Anchored Leg Raises
*Hard Set is 2-3 Reps Shy of Failure
High-hang Snatch
8 x 2 (70 - As Heavy As Technically Possible)
Snatch Pull
10 x 1 (125)
21-18-15-12-9-6-3 Reps FIT
Thrusters (65)
Lateral Burpees
Really think about this workout ahead of time.
What percentage of 1 RM is a 65lb thruster for you?
Is this a high, medium, or low number of reps for that weight?
What about burpees?
About how long do you think the workout is going to take?
What muscles are going to be fatigued by each exercise?
What is going to be the hardest part?
Put together a strategy, but go the extra step of thinking about what this workout needs to feel like on the first two rounds, so you can adjust the strategy as you go.
After the workout, reflect back on everything.
2 Hard* Sets
Back Rack Walking Lunges (95)
*Hard Set is 3 Reps Shy of Failure