physical. 05/21/16

    Why? Strength of body and will. That's why.


    15, 10, 5, 5- 5- 5- 5

    Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout. If we lose our strongest hinge, or upper body position breaks, adjust weight and continue safely.


    10L, 10R Dumbbell power snatch or kettlebell snatch (from floor)
    @ heavy/ scaled to ability

    50 Push-up
    10L, 10R Dumbbell power snatch or kettlebell snatch (from floor)
    @ 50% of above

    25 Burpee
    25 Straight jump

    There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Hammer mechanics, breathe intelligently, and demand honest lock-outs in each ground-to-overhead rep.

    Push-up: If mechanics break or range of motion fails, scale accordingly and finish with quality.

    And then, with a partner, and for time:

    Hollow hold



    Partner 1 holds as long as possible while partner 2 accumulates as many Airdyne calories as possible. As soon as hollow breaks, partners switch roles. Drill ends when 75 total calories are accumulated- goal is high-paced completion with as few switches as possible.