Time: 10

200m Run
15 Kettlebell Swings
10 Goblet Squats
10 Bodybuilders

Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing

4 Rounds
15 Hang Power Cleans 75/55->55/35->Russian Kettlebell Swing
12 Bar facing Burpees->Bodybuilder->To Box
9 Box Jumps 24/20->20/14->Step-ups

Rest 7 minutes
30 min Cap
(Add 1s to time for every unfinished rep at the cap)

We’ve got two parts here separated by 7 minutes. That’s a long enough rest to be able to push the pace (aerobic power wise)… what that means is you should focus on getting the breath rate up EARLY… breathe deeply and consistently so as to be ahead of the fatigue as it will inevitably come. The 15 hang power cleans should be moved through at a good clip, and will burn the shoulders and fill up the arms well, at which point you’ll move into the bar facing burpees… don’t go crazy on the burpees… work to breathe smoothly and deeply. Don’t rush them or you’ll regret it. Once you move to box jumps, shake the arms out, and continue to keep the breathing up. There will not be much transition time (if you do it right) and you’ve GOT to rely on a high breath rate in order to keep moving.

Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing

3 Rounds
10 One-arm Overhead Tricep extensions w/ DB (each side)
10 Barbell Curls w/2s Negative
10  Bottoms-up KB Press (each side)

Name of the game: perfect technique and muscle activation. Make sure on the tricep extensions that full lockout is achieved and the tricep is “squeezed” at the top. Yeah, we sound like bodybuilders… and it gets worse, because the next exercise is barbell curls! For barbell curls make sure that they are strict all the way through the movement and that all 10 reps are done consecutively to achieve the desired result (filling and burning). You may notice the bottoms-up KB press is a staple in our training, and for good reason. This is one of the best exercises for shoulder health and stability, not to mention grip. Focus should be on smooth movement and full lockout overhead, its always better to be cautious with the weight on this one…

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