Front Squat 5-5-5-3-3-3
Then
On the minute for 10:00-3 swings right hand, 3 presses right hand, 3 snatch balance right hand, 3 swings left hand, 3 presses left hand, 3 snatch balance left hand.
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Go for a run! Take a half an hour and go run somewhere. Enjoy the scenery, and the time to yourself, or run with a partner.
Clean 3-3-3-1-1-1
2 Hurdle Hops, 10 Push ups, 2 Hurdle Hops, 9 Push ups, down to 2 Hurdle Hops, 1 Push up.
Use a hurdle or a high box, something that you really have to get after it to clear. It's not an easy hop over a bar or something small.
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10 Rounds for time:
20 Squats
15 Burpees
10 Pull Ups
5 Push Ups
4 Sit ups
2 Box Jumps on the big tire.
Shoulder Press 3-3-3-1-1-1
4 Rounds of:
400m Run
15 Over Head Squat, 95lbs
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Back Squat 3-3-3-1-1-1
For time:
20 DB Split Cleans (10 Right, 10 Left)
20 Knees to Elbows
20 DB Push Press
16 DB Split Cleans
16 Knees to Elbows
16 Push Press
8 DB Split Cleans
8 Knees to Elbows
8 Push Press
Be smart about the weight you use, and use the same weight for split cleans and Push Presses.
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Run 5k
Power Clean 3-3-3-1-1-1
Max Turkish Get Ups in 10 minutes. Men use 55lbs, Women use 35lbs.
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Shoulder Press 5-5-5-3-3-3
"Jackie"
1000m Row
Thrusters, 50 reps @ 45#
30 Pull ups
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