Mobilize, then:
Two sets of:
Viking Sloth Press x 5-7 reps
Skill Based Lung Opener
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or Bike
5 Strict Pull-Ups
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or Bike
1 Rope Climb*
*If you don’t have access to a rope then please substitute with 2 Towel Pull-Ups
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
Rest 3 minutes
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Press from Receiving Position
and then …
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Snatches + 2 Overhead Squats @ 60-65% of 1-RM
Snatch
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 70-75%
C.
35-54:
Complete as many rounds and reps possible in 6 minutes of:
2 Shoulder-to-Overhead (155/105 lbs)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 7:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
6 Overhead Squats (125/85 lbs)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 14:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
10 Snatch (95/65 lbs)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike