3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
+
A. Back squat, build quickly to a moderate double
B. Power clean & push jerk, 5 x 1 light/moderate touch-and-go at shoulders; begin a set every :60
+
For time – adjust loads as needed:
21 power cleans, 135/85
21 row calories
21 burpees over the rower
3:00 rest
15 power cleans, 165/105
15 row calories
15 burpees
3:00 rest
9 power cleans, 195/125
9 row calories
9 burpees
+
ab/low back work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
Every :60 for 6 sets:
5 moderate/tough thrusters, each set starts from the ground – efficiency over load
+
12:00 @ 80% effort – smooth & sustainable, practice efficient movement!
60 double-unders or 90 single-unders
30m unweighted walking lunges
30m Farmers’ walk, tough
+
optional Brandon v Lee tiebreak, AMRAP in :90:
med ball over shoulder, score as total reps x med ball weight (your choice weight)
+
5:00-10:00 coach-led mobility work
10:00 bar muscle-up and/or DH2I practice – nothing fatigued…
+
A. Hang squat snatch, 12 x 1 moderate/tough; begin a rep every :60
+
For time:
75 toes-to-bar, complete 25 double-unders every time you come off the bar
+
For calories:
3:00 Assault Bike
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :60 for 14:00 (7 sets):
1st: 1 tough power clean
2nd: 1-3 wall walks or 3-6 strict ring dips or 3-6 strict handstand push-ups
+
Every :60 for 14:00 (7 sets):
1st: 3-6 touch-and-go deadlifts, start @ final power clean weight a bit just a bit from there – goal is efficient movement like last week
2nd: :30 steady bar-facing burpees
+
5:00-10:00 coach-led mobility work
3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every 2:00
B. Push press, 5-5-5-5 touch-and-go @ shoulders moderate – smooth reps; begin a set every :90
+
3 rounds for time:
500m row
15 kettlebell swings, 70/53
15 burpee box jumps w/step-down, 24/20
+
3 sets not for time:
15 glute-ham sit-ups
:30/side plank
A. 3 squat cleans (touch-and-go) + 3 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
+
5 rounds for reps:
:60 muscle-ups
:60 wall balls, 20/14 to 10/9 or overhead walking lunges, 95/65
:60 rest
+
3 sets not for time:
:60 hollow-to-arch rolls
30m bear hug med ball or sand bag walk, heavy
15 band face pulls w/pause @ back
