“GI Jane”

100 burpee pullups for time

” Skeletor”

6 rounds for time of:

12 thrusters @ 115 lbs

12 Lateral barbell jumps (double count)

12 Sumo deadlift highpulls @115 lbs

12 Lateral barbell jumps (double count)

1. Windmills: 5,5,5 

2. Accumulate 3 minutes of a handstand hold, or 4 minutes of a pushup plank hold as quickly as possible.

3. 100 meter row intervals: row 5 intervals with 45 seconds of rest between efforts. Each interval should be a max effort.

1. Weighted pullup: 3,3,3,3,3

2. 2 rounds for time of:

50 air squats

50 box jumps @ 20″

50 1 pood kettlebell swings

@ 7:40 - probably the funniest miss I have ever seen in weightlifting.

1. Overhead squat: 15,15,15

2. For time:

Complete 100 hand release clapping pushups

Every minute on the minute will begin with either 15 double unders or 10 sit ups

5 rounds for time of:

225 lb back squat x 8

Pullups x 12

1. Drop snatch or heaving snatch balance: find 1 rep max

2. Hang power snatch x 20

3. Hang  snatch x 20

Use 70% of your 1 rep snatch max for both.

1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets

2. Max reps kettlebell snatch in 5 minutes. Use 2 pood or lower.

3. Max reps 30″ box jumps in 3 minutes.

1. Front squat: 5,5,5,5,5

2. Hang Power Clean x 20

3. Hang Clean x 20

Use 70% of your 1 rep max.

This is what it takes to get good at the olympic lifts guys. Years and years of dedication, lots of failures and missed reps, and the willingness to keep trying to get faster and stronger despite them. Don’t let the frustration of missing reps and not having perfect technique keep you from wanting to continue and improve. Today we will focus heavily on technique. There is no time element to this workout.

“MLK”

 For time: 12, 9 ,6, 3

1.5 Bodyweight deadlift

Muscle ups

3/4 bodyweight overhead squats

Handstand pushups