Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm kettle-bell Snatches (work to something heavy)
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.
* Set 1: 5 reps @ 55%
* Set 2: 3 reps @ 65%
* Set 3: 1 rep @ 75%
* Set 4: 1 rep @ 85%
* Set 5: 1 rep @ 90%
* Set 6: 1 rep @ 95%
* Set 7: Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
* Set 8 (optional): Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
(REMEMBER TO LOAD 3RM AS SEPARATE BENCHMARK!)
Ten rounds for time of:
3 Squat Clean and Jerks (100/65 kgs)
4 Box Jumps (30″/24″)
- Optional Additional Conditioning Session:
(This session is best performed 3-4 hours prior to or following todayâs primary session.)
300 Calories Row/Assault Bike
Please note and record your results to comments. Please also note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.
- Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
- Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
- Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.