3 sets as warm-up:
2/side light KB/DB windmills, 3011
10 band pull-aparts
30 single-unders
Every 3:00 for 12:00 (4 sets):
1 snatch lift-off
1 snatch pull from pause just below the knees
1 snatch pull
5-10 slow band passthroughs, if these are easy you can try to do them from the bottom of an overhead squat(!)
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Every :60 for 15:00 (5 sets of each):
1st: 8 alternating DB bench press (non-working arm stays at lockout)
2nd: 10-15 unbroken Russian kettlebell swings
3rd: :30 bike or row @ moderate effort
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5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10m bear crawl
10 cossack squats
:10-:30 2-arm passive hang from bar
Every 2:00 for 16:00 (4 sets of each):
1st: 15m DB walking lunge w/1-arm DB @ shoulder + 1-arm DB overhead, switch arms round-to-round so each does 2
2nd: :60 strict pull-up accumulation – if using a band select the lightest assistance that allows you to accumulate 3-6 each round
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AMRAP in 6:00:
21-15-9 for time of (wall balls + burpees)
*this is an AMRAP, so if you complete the round of 9 you will begin again @ 21 wall balls…
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5:00-10:00 mobility work – coach-led
AMRAP in 20:00 w/a partner, trade off all work as needed but only 1 works at a time:
200m run
10 push presses, up to 115/80
10 deadlifts, same weight as push press
200m run
20 pull-ups
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Optional bis/tris work of choice
3 sets easy of (5 strict pull-ups or ring rows + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)
Every :60 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 front squat, 30X1 building to a max for the day
2nd: 6 L DB chainsaw rows, 2010
3rd: 6 R DB chainsaw rows, 2010
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5 sets:
:90 (10 tough DB box step-overs + steady anchored sit-ups in remaining time w/fingertips touching side of head throughout)
:30 rest
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5:00-10:00 coach-led mobility
10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets, ideally the same movements/variations you performed over the last 2 weeks
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10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
5/side single-leg DB Romanian deadlift, 3011
5/side single-arm DB Z press (seated on ground)
:20/side single-leg wall sit
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3 sets – last week of these, enjoy!(?):
:40 max burpees – goal is to find the fastest cycle rate and hope you can hang on…
:20 rest
As warm-up:
10m walk on ball of foot
10m walk on heel of foot
15m bear crawl
15m crab walk
200m jog
10 Russian kettlebell swings
2 wall walks
200m jog
3 rounds for time w/15:00 cap:
400m run
12 hang power cleans, light/moderate up to 115/75
12 hand-release push-up OR 12 handstand push-ups
*cleans should be able to be done with no more than 1 break each round, select your weight appropriately
**only perform HSPUs if you are able to maintain sets of at least 3 throughout w/hands even w/head at bottom
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Not for time:
400m challenging 1-arm kettlebell carry cycling through overhead, front rack, and Farmer’s on one side before switching to the other side, transition through positions and switch sides as needed, there is no required distance/time needed in any one portion
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5:00-10:00 coach-led mobility work
