PART I: CORE

Every Two Minutes For 18 Minutes, Alternate Between:

Up to 1:00 Minute L-Sit
7 – 10 Strict TTB
100m Dual Kettlebell Farmer Carry


PART II: CONDITIONING

“Believe” Courtesy of Hamplan

4 Rounds

2 Min Clock:
25/18 Cal Row
Max Devils Press 50/35 in Time Remaining*

Rest 2 Minutes

Substitute Kettlebell Swings

OR

OLYMPIC WORKOUT

PART IA –  Five Minutes to Complete Two Sets of Shoulder to Overhead Complex at Increasingly Heavier Weights:

5 Push Jerks
5 Squat Jerks
5 Power Jerks


PART IB –  Five Minutes to Complete Two Sets of Split Jerk Complex at Increasingly Heavier Weights:

5 Behind the Neck Split Jerks
5 Jerk Balances
5 Pause Split Jerks


PART II –  Every Two Minutes for Ten Minutes Complete (5 Sets):

1 Pause Jerk + 1 Rebounding Split Jerk + 1 Split Jerk
*Keep it Light and Fast


PART III –   Every 90″ to Two Minutes Perform One Heavy Split Jerk From Rack

Complete Five to Seven Sets with No Missed Reps