1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

50 Wall Balls 20/16#
50 C2B Pull-ups
50 Pistols (alternating)
50 KBS 70/53#

1a) 3X10 Deadlifts @ 70% – rest 2:00.
1b) 3X10 Bench Press @ 70% – rest 2:00.

notes: A and B should be UB touch & go reps.

100 Double-Unders
50 HSPU
40 TTB
30 Shoulder to OH 160/100#
90′ Walking Lunges (front rack) 160/100#

7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

1k row
50 thrusters 45#
30 pull ups

7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

20 KBS 24/16kg
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

5X5 tempo HBBS @ 75% – rest 90 sec

notes: quick descent, 3 counts (seconds) in the rock bottom, bounce
and quick back up

400m run
10 thrusters 115/75#

7X1 2-Position Snatch – heaviest possible, rest 60 sec.

30 Push Press 115/75#
30 Over-the-Box Jumps 24/20″ (touch top)
30 Pull-ups
30 HSPU