2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. Clean-grip deadlift, build to a heavy (but perfect, of course) single for the day in 8:00 (includes warm-up)
B. Seated 1-arm DB shoulder press, 3 x 6-8/side, 21X1; no rest between sides, begin a set every 2:30
+
AMRAP in 8:00:
32 double-unders or 64 single-unders
8 burpees
32 double-unders or 64 single-unders
8 alternating DB snatch, tough
+
5:00-10:00 mobility work – coach-led
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
3 vertical jumps w/1-hand touch to wall
A. Snatch pull, 6-8 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep every :60
B. Halting snatch-grip deadlift, 2-2-1-1-1 as heavy as possible w/perfect positions and pauses just off ground & below the knees before finishing the lift, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
+
For time:
400m run
8 med ball or sandbag to shoulders
400m run
10 med ball or sandbag to shoulders
400m run
12 med ball or sandbag to shoulders
+
400m walk or 4:00 very easy spin on bike immediately following run/med ball
+
Not for time:
2:00 tuck L-sit on parallettes accumulation
3 rounds as warm-up:
5 light kang squats, 3111
5 weighted hip extensions, 20X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 31X1 – solid position over load, but faster tempo should allow for heavier loads than last few weeks; rest as needed
B. Back squat, 5-5-5 building to a moderate/tough set, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 3-2-2 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 3-2-2 weighted if possible, 20X1; :60 rest
+
12:00 w/emphasis on quality movement/position/tempo over absolute speed:
4 strict toes-to-bar or toes-to-rings, 2110
4 kipping toes-to-bar or toes-to-rings
4 push-ups, 2011
4 burpees w/strict push-up @ bottom
8 DB box step-overs, 24/20 – your choice DB weight
32 double-unders
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Back squat, 1-1-1-1 starting moderate and ending w/a very tough single, 20X1; begin a set every 2:30
B. Strict pull-ups (CTB and/or weighted if do-able in the rep range, assist w/lightest possible bands if at least 3 is not achievable), 3 x 3-5, 31X1; begin a set every 2:00
+
For time w/10:00 cap:
500m row or 400m run or .5 mile Assault Bike – your choice
40 wall balls
30 toes-to-bar
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
30-60 double-unders
10 hip extensions, 20X1
10 glute-ham sit-ups
Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 hang power snatches, start light
Sets 6-10: 3 hang power cleans, pick up where you left on snatches and build to moderate
+
AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style, sell out when it’s your turn:
6 power cleans @ 115/75 or med ball to shoulders
6 burpees
6 power cleans or med ball to shoulders
6 burpees
200m run or 250m row
+
Not for time:
Accumulate :90 in tuck L-sit on parallettes
