24/8
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (52/35 kg)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (222,5/15 kg)
20:00 – 75 Box Jump Overs
25:00 – 800 Meter Run
25/8
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
B.
“DT”
Five rounds for time of:
12 Deadlifts (70/48 kg)
9 Hang Power Cleans (70/48 kg)
6 Shoulder to Overhead (70/48 kg)
26/8
A.
Take 20 minutes to establish today’s 1-RM…
Bench Press @ 21X1
Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Toes to Bar
30 Push-Ups
27/8
Four rounds for time of:
800 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Pull-Ups
28/8
Team of two, five rounds
400 m Run (Partners run together)
20 Deadlift (102/70 kg) (10 each)
30 Pull-ups (15 each)
30/8
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
B.
For time:
18 Bar-Facing Burpees
9 Power Snatches (70/47,5 kg)
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches
