For 12 Minutes
10 Single Arm Russian Swings 70/53#
100′ Front Rack KB Carry/Side 70/53
12 Suitcase Carry Walking Lunges/Side 70/53#
Goal is Just to keep moving, not speeding through it

5 Tough Sets
1 Push Press + 3 Jerks

12 Minutes EMOM
5 Handstand Pushups (Strict or Kipping)
5 Power Snatches 115/75#
5 Toes To Bar

If Necessary, Adjust This rep scheme to fit your
fitness level with the goal of barely finishing all the reps

3 Rounds
15 Calorie Ski Erg (Not Sprinting, Practice Technique)
DB Z-Press x 8-10 (Select Something Heavy Before Starting)
1 Minute Hollow Rock
Rest As Needed Between Sets

Comments ( 4 )

  • Austin Salisbury

    A. Done
    B. 205-215-225-235-245
    C.Done, stuck with sets of 5 all 12 rounds
    D. Done. 2nd 2 hollow rock minute we

  • T

    A. Done
    B. 5×3 strict press 130×3, 135×2
    C. Done (95lb)
    D. Done (just the z press and hollow holds)

  • jjorgensen

    A. Done
    B. 205-225-235-245(f)-225
    C. Done, cut the snatches out to focus on my two weaknesses, T2B and Kipping HSPU.
    D. Done 45#

  • Brad Salyer

    A. Done
    B. 185-195-205-205-215(f)-205
    C. Done; slowed down on snatches to work on solid form
    D. Done; 45