Mobilize, then:
Warm-Up Flow
35-54:
Complete rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders (40-30-20-10 reps if using a Heavy rope)
Alternating Dumbbell Snatches (35/25 lbs)
55+:
Complete rounds of 40, 30, 20 and 10 reps of:
Double-Unders (30-20-10 reps if using a Heavy rope)
Alternating Dumbbell Snatches (25/15 lbs)
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Clean + Hang Clean + High Hang Clean + Jerk
*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 70-75%
Please hold onto the bar for each set.
B.
For time:
500 Meter Row
50 Toes-to-Bar
25/18 Calorie Assault Bike
25 Bar Muscle-Ups
Scaling Options for Bar Muscle-Ups
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups
Time Cap: 12:00
C.
Every 90 seconds, for 13:30 minutes (3 sets) of:
Minute 1 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 3 – 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts)