A.
Every 90 seconds, for 9 minutes (6 sets) of:
Front Squat x 2 rep @ 80-85%
Strict Handstand Push-Ups to Deficit x 4-6 reps
Make the deficit challenging, but we still want you completing the four reps each of the six sets.
B.
Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep @ 80-85%
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
D.
Every 3 minutes, for 18 minutes (6 sets):
15/10 Calorie Row or Bike Erg
30 Double-Unders
15 Toes-to-Bar
Goal is to have 60+ seconds of rest each set.