1) 5X1 Paused Clean

(3 count pause at knee) +

1 Paused Hang Clean

(3 count pause in hang at knee)

– work to a heavy, but

near-maximal complex,

rest as needed

2) 5X3 Split Jerk

(with 3 count OH hold in split)

– work to a max triple with a

definite 3 count hold,

rest as needed


1a) 4x20 GHD Situps

- rest 90 sec.

1b) 4X15 Strict HSPU

(go for a big unbroken set to start,

then see how long it takes to

complete the 15 reps)

– rest 90 sec.


“High Five”

Team of 2, relay style:


Thrusters (95/65#)

40 Double-unders

200m Run

First partner completes first full

round, tags second partner.