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If this video doesn’t motivate you to destroy goals, delete my number and unfriend me on Facebook.
Go. Smash. Everything.
Snatch to 1RM
C&J to 1RM
Then,
10:00 AMRAP
5 Snatches (Full)
10 C&J (Full + Split)
*(135/95, this will not be exceptionally high volume. Go heavier and do less. Strive for beautiful lifts.)
10:00 to Work to a Heavy Front Squat Double (NOT a 2RM)
Then,
5 Rounds
1 Prowler Push @ BW Load
Max Hollow Rocks
1600m Run
1200m Run
800m Run
400m Run
*All runs are max effort; 3:00 Rest between.
Pendlay Row
5 x 75%, 5 x 80%, 5 x 85%, Max Reps x 90%
3 Rounds
10 Power Cleans (185/125)
5 Muscle Ups
10 Lateral Bar Over Burpees
*Beat last Wednesday’s time or do another round
Press
5 x 75%, 5 x 80%, 5 x 85%, Max Reps x 90% + Max Reps Push Press
*Press 90% until failure and then continue to Push Press it to failure
Then,
5 Rounds
Max Strict Chinups
10 KB Swing (2/1.5)
Max Ring Pushups
12 Situps
Press
5 x 40%, 5 x 50%, 5 x 60%
Pendlay Row
5 x 40%, 5 x 50%, 5 x 60%
10:00 Max Rep
KB Snatch (2/1.5)
