1) 3 Position Clean
3 Sets @ 65%
2) Press (Speed):
3 sets x 4 reps @ 55%
3) In 15 Minutes Complete with apartner as many rounds aspossible:
run 100m together
10 Hand stand Push ups
20 Box Jumps (24/20)
10 Clean and jerk (135/95lb)
20 Pull Ups
RX+
10 Bar Muscle Ups instead Read more »
1) Front Squat (Speed):
3 sets x 4 reps @ 55%
2) 10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (24/16KG)
Push Ups
sit ups
RX+
32/24KG
Ring Dips instead of push ups
Toes to Bar instead of sit ups Read more »
With a Partner, Complete as
many rounds as possible in 20
minutes of
200m Sled Pull (160/115)
10 Overhead Squats (135/85)
200m Sled Pull
20 Toes to Bar Read more »
1) Deadlift:
3 sets x 4 reps @ 80%
1 sets x 8 - 12 reps @ 60%
2) Clean Pulls
3 x 3 @ 80-110%
3) Fight Gone Bad
Complete 3 Rounds of the
Following for Reps
1 min Wall Ball 20/14)
1 min Sumo Deadlift High Pull
(75/55)
1 min Box Jumps (20)
Read more »
1) Clean & Jerk
2 sets x 2 reps @ 77%
1 set x 3 reps @ 55%
2) Press:
3 sets x 4 reps @ 80%
1 sets x 8 - 12 reps @ 60%
3) With a Partner, Complete as
many rounds as Possible in 12
minutes of
Bear Complex (135/85) Read more »
