Please ask a coach where you should be if you don't know.
12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).
- then -
3 rounds for time of:
50 Lateral Jumps, 12″ 20 DB OH Walking Lunges, Right Arm 10 Alternating DB Snatches 20 DB OH Walking Lunges, Left Arm
Back Squat 3x5 Press 3x5 Deadlift 3x5 Chin ups 3x Max Reps
Back squat - 75% x 5 x 5 Clean deadlift - 90% (of clean) x 5 x 3 Push press - 70% x 5 x 5 Jerk dip squat - 90% (of jerk) x 5 x 3
"Short Tosh" Swim (TUE): 3 x (25m/y + 50m/y + 100m/y) Bike (TUE): 3 x (1/4M + 1/2M + 1M) Run (TUE): 3 x (100m + 200m + 400m) C2 Row (TUE): 3 x (125m + 250m + 500m) Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")
Each distance within a set should be performed as hard as possible.
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.