1. 12mins: Hang Power Clean + Split Jerk – Build to Heavy Single
2. 4x800m Run @ 80-90%, rest 5mins b/w
Notes: Goal is consistency! Accumulate 100-150 Sit Ups during rest breaks.
1. 3×3 Back Squats @ 95%, rest as needed
Notes: Minimize failed attempts. For example, if on your first set you miss the 3rd lift, only do 2 reps on the next set. We do not want to me practicing failed lifts!
2a. 4×8-10 Ring Dips, rest :60
2b. 4xME Strict C2B Pull Ups, rest :60
Notes: A: does not have to be done unbroken, practice good, quality movement. B: If unable to do 5 reps, do Max C2B + 3-5 Strict Pull Ups (chin over bar).
3. 10mins: Sled Walk – moderate weight
25 Tire Flips – Not for time
“A man who wastes one hour of time has not discovered the value of life.” – Charles Darwin