Basics:

Three sets of:

• Deadlift x 6-8 reps @ 2111
• Rest 45 seconds
• Dumbbell Bench Press x 10-12 reps @ 20X1
• Rest 45 seconds
• Alternating Reverse Lunges with DBs x 20 steps
• Rest 45 seconds
• Bottom’s Up Kettlebell Carry x 25 yards each arm
• Rest 45 seconds

For time:

• Row 1000 Meters/Run 800 m/bike 1 mile/200 double unders or 400 singles
• 60 Kettlebell Swings
• 30 Goblet Squats
• Run 400 Meters/row 500m/bike .5 mile/100 double unders or 200 singles

Performance:

Every two minutes, for 20 Minutes (10 sets):

• High Hang Clean + Hang Clean
• Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

For time:

• Row 1000 Meters/ Run 800 m/bike 1 mile/200 double unders or 400 singles
• 20 Hang Power Cleans (185/125 lbs)
• 100 Double-Unders