Olympic Lifting:

Clean Complex
Clean Pull+Clean+Jerk
5 x 1+1+1 – As Heavy As Possible

So, find a manageable weight for the first set (possibly the heaviest you used last week), then try to make increases every set after. If you fail a set, drop back to last successful and stick with that for the remainder of the sets.

Strength:

Back Squat
4 x 1 As Heavy As possible

super-setted with…

Tempo GHD Situps (3 seconds to lower then explode up)
4 x 10

Video courtesy of Rogue Fitness.  Games athlete Matt Chan going over proper form for the GHD sit up.  Make sure you keep trunk tight throughout the move and on the up, fire the legs to assist pulling you up.  Otherwise, you put your low back at risk.

WOD:

6 Sets of Three Cone Drill

Video courtesy of Defranco’s Gym.
Cones are 5 yds apart in an upside

GO ALL OUT ON EVERY ATTEMPT!!!! Like JJ Watt is after you.

Pic courtesy of JJ Watt twitter (@jjwatt)

Mark times per attempt, and post to Comments