3 Rounds, Timed Intervals of:
1 minute – Calorie Row
1 minute – Power Cleans
1 minute – Burpee Box Jump Overs (24/20″)
*Rest 3 minutes after each round
Example Loading By Round:
Round 1 – 115/80lb
Round 2 – 95/65lb
Round 3 – 75/50lb
3-Position Squat Snatch Complex:
1 rep @ Hip
1 rep @ Knee
1 rep @ Floor
For Time:
21-15-9
Squat Snatch (95/65lb)
Kipping Pull-Ups
FITNESS, In Teams of 2
AMRAPx18 minutes:
60 Pull-Ups
60 Burpees
60 Russian Kettlebell Swings (24/20kg)
60 Medball Squat Cleans (20/14lb)
60 Kipping Knees to Chest
FUNDAMENTALS, In Teams of 2
AMRAPx18 minutes:
30 Pull-Ups
30 Burpees
30 Russian Kettlebell Swings (30/20lb)
30 Medball Squat Cleans (14lb)
30 Knees to Chest Sit-Up
FUNDAMENTALS
AMRAPx15:
6 Deadlift (95/65lb)
9 Incline Push-Ups
12 Squat Jumps
FITNESS
AMRAPx15:
6 Deadlift (135/85lb)
9 HR Push-Ups
12 Box Jumps (20″)
PERFORMANCE
AMRAPx15:
6 Deadlift (155/100lb)
9 HR Push-Ups
12 Box Jumps (24/20″)
“The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win—you pass the test. If you are mentally weak for that moment and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that too translates to more substantial elements of your life.”
– Jocko Willink, Extreme Ownership:How US Navy SEALs Lead & Win
3 Rounds:
400 Meter Run
30 Abmat Sit-Ups
400 Meter Run
30 Hang DB Snatch (50/35lb)
*Rest 2 minutes after each round