3 rounds as warm-up:
4 alternating Turkish get-ups, moderate up to 53/35
15m slow bear crawl
+
A. Squat snatch, 6-8 x 1 @ 80% 1RM; rest as needed to ensure quality movement
B. Front squat, 4-4-4 @ 65-70% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving the bar as fast as possible throughout); 2:00-3:00 rest
+
1 set:
max unbroken CTB pull-ups – biggest set possible without risk of tearing
+
For time:
100 row calories
100 wall balls, 20 to 10
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
+
10:00 @ easy pace of (2 wall walks w/:05 hold @ the top [or :30 FLR on ground/rings] + 30m tough Farmer’s walk + 60 single-unders)
5:00 rest
10:00 @ easy pace of (10 alternating box step-up/step-downs + :30 med ball or sandbag bear hug hold + 300m run)
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 9:00 (9 total sets, 3 of each):
sets 1-3: 3 light hang power cleans or snatches from just above the knees
sets 4-6: 2 moderate power cleans or snatches from just below the knees
sets 7-9: 1 moderate/tough power clean or snatch from the floor
+
4 rounds for total reps (cals + reps):
:30 row
:30 rest
:60 burpees
2:00 rest
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
+
3 sets not for time – treat this almost as a warm-up, resting only as needed to add height & weight each set:
4 tall box jumps
8 DB bench press, 40X0
+
A. Snatch pull, 6-8 x 1 starting @ 90% snatch max & building to 100-105% as long as there is speed @ the hips; begin a rep every :90
B. Snatch-grip deadlift, pick up where finished A and build to a tough but perfect single in just 3 reps
+
3-4 sets @ 80-85% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
300m row
15/10 perfect hand-release push-ups
.5 mile Assault Bike
15 unbroken DB/KB deadlifts – you pick the weight
2:00 walk rest
+
2-3 sets optional:
:30-:60 banded plank
5-10 glute-ham raises OR 5 glute-ham raise negatives
