Heavy Bench

Moderate Power Cleans

We’ll see. 

10 Hang Snatch (½ squat)
25 single strike jump rope

20 min as many cycles as possible

8 cycles – 1min 16sec left.

Burpee into 30″ Box Jump
As many as possible in 20 minutes.

I did 66. Although you would say, “that’s easy at 3 per minute”, after the first set of 10 straight it was gasp city.

20 Munutes
As Many Cycles as Possible

5 Dips
3 Rev Grip Pullups
50 Single Strike Jump Rope

Finished 9 cycles.

10 150lb Pull down followed by
10 Push ups followed by
10 Body weight Squats

20 minutes – as many cycles as possible

I got through 11 cycles.

easy…….. NOT.

95 pound barbell
1 rep
Dead lift into
Gang clean into
Shoulder press into
Back squat into
Shoulder press into
Return bar to floor

20 Minutes as many as possible

I did 46. Not bad.

Holding 20 pound Dumbbells
To push-up position
1 push-up
Lean on right arm / left 1 arm row
Lean on left arm / right 1 arm row
Return to a squat and stand
Double arm shoulder press

5 Sets of 5

Box Jump
5 sets of 10

30 lb Kettlebell Swing x 15
Push-ups x 10
Burpee x 5

Triple Sets
As Many As Possible in 18 minutes.

I made it through 6 complete rotations with 20 seconds left over.

50 Jump Rope Singles followed by
25 Push-ups followed by
50 Jump Rope Singles followed by
5 Chin-ups followed by
50 Jump Rope Singles followed by
5 Dips followed by
50 Jump Rope Singles followed by
5 Pull-ups

3 Sets