Weightlifitng
Every 1:30 mins x 8 sets: High Hang Muscle Snatch
1 x 2 reps @ 65%
2 x 2 reps @ 70%
1 x 1 rep @ 75%
4 x 1 rep @ 80%
Deadlift
Build to a 1RM (please do not keep trying if you're unable to get it after one attempt).
-- then --
Complete 2x5 at 60% 1RM.
Conditioning
RX
For Time
500/400 m Row
21 Dual Dumbbell Thrusters
21 Chest-to-bar Pull-ups
-- Rest 1 min --
500/400 m Row
12 Dual Dumbbell Thrusters
12 Bar Muscle-ups
-- Rest 1 min --
500/400 m Row
21 Dual Dumbbell Thrusters
21 Chest-to-bar Pull-ups
-- Rest 1 min --
500/400 m Row
12 Dual Dumbbell Thrusters
12 Bar Muscle-ups
35 / 50 lbs
Scaled
For Time
500/400 m Row
15 Dual Dumbbell Thrusters
15 Pull-ups or 20 Ring Rows
-- Rest 1 min --
500/400 m Row
12 Dual Dumbbell Thrusters
15 Pull-ups or 20 Ring Rows
-- Rest 1 min --
500/400 m Row
15 Dual Dumbbell Thrusters
15 Pull-ups or 20 Ring Rows
-- Rest 1 min --
500/400 m Row
12 Dual Dumbbell Thrusters, 35/25 lbs (15/10 kg)
15 Pull-ups or 20 Ring Rows
25 / 35 lbs
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