General Warm-Up
500 Meter Row
followed by …
Two rounds of:
15 Banded Face Pulls
15 Band Pull Aparts
and finish with …
Two sets of:
8 Shoulder Press
8 Push press
4 Push Jerks
A.
Two sets:
Push Press x 7 reps
Rest 2 minutes
Followed by …
Four sets:
Push Jerk x 2.2 reps
Rest 2 minutes
Start the push presses at 65-70% of your 1-RM. Continue to build across all 6 sets
B.
Full Effort
Complete as many rounds and reps as possible in five minutes of:
155/125 lb. Front Squats x 5 reps
Wall Walk x 3 reps
Then rest for exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:
Burpees over the Barbell x 10 reps
Wall Ball Shots x 10 reps (20/14 lbs to 10/9′ target)
Full Victory
Complete as many rounds and reps as possible in five minutes of:
135/95 lb. Front Squat x 5 reps
Wall Walk x 3 reps
Then rest for exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:
Burpees over the Barbell x 10 reps
Wall Ball Shots x 10 reps (20/14 lbs to 9′ target)
A. 67-95%
B. full victory rx
4 rnds + 5 reps
3 rnds + 10 reps
A. De 55 a 75kg
B. Full Victory: 4+1/4+1
A. 95/105/115/135/150/165
B. 3 + 1 rx / 3 + 0 rx
85/95
105/115/125/135
4+6
4+6
A.
105/125
B.
155/155/175/175
Full Effort
3+5 RX
3+13 RX