3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Seated box jump, 3-3-3-3-3 increasing height a bit each set; rest as needed to stay explosive
B. Snatch pull, 6-9 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep every :60
C. Snatch-grip deadlift, 3-3-3, 3131 w/emphasis on hitting perfect positions throughout – use straps if grip is limiter; 2:00-3:00 rest
+
3 rounds for time:
300m run
20 row calories
10 DB burpee deadlifts, heavy
+
400m walk or 4:00 very easy spin on bike immediately following row
+
optional 3 sets not for time:
20 unweighted GHD Russian twists
:30 Sorensen hold
3 rounds as warm-up:
1/side Turkish get-up
:30 plank on forearms
:60 row/bike/ski easy or 200m run
+
A. Back squat, 3 x 3-5, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 5-5-5, 20X2 – set up bar at a height that makes 5 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
3 rounds for time:
300m run
21 wall balls
12 toes-to-bar
+
5:00-10:00 coach-led mobility work
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 20:00 (10 sets of each):
1st: 1 clean & jerk OR clean OR jerk OR snatch @ 60-70% of max – no misses
2nd: :15-:30 gymnastics skill practice – work on kips, holds for handstands or pistols, etc.
+
4 sets @ 90% aerobic – easily sustainable:
300m run
:60 rest
+
5:00-10:00 mobility work – coach-led
A. Single-leg Romanian deadlifts, 3 x 5-6/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; :90 between sides
B. Shoulder press, 3-3-3, 21X1; begin a set every 2:00
+
3 sets for max burpee reps:
3:00 of [300m run + 15 Russian kettlebell swings + max burpees in remaining time]
:60 rest
+
5:00-10:00 coach-led mobility work
A. 1 power clean + 1 hang power clean, 1 every :60 for 10 moderate sets or 10:00 to build to a true max if feeling good and tech is proficient
+
3 rounds for time w/12:00 cap:
300m run
15 wall balls
12 tough upper pulls – strict, CTB, kipping, Australian
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip Romanian deadlift, 2-2-2-2-2, 3111; begin a set every 2:00
B. 1-arm DB bench press, 3 x 7-10/side, 40X1; :30 between sides
+
For reps, pace for near-full recovery each set:
2:00 of [15 power cleans @ 135/95 + max burpees in remaining time]
2:00 rest
2:00 of [300m run + max burpees in remaining time]
2:00 rest
2:00 of [250m ski erg + max burpees in remaining time]
2:00 rest
2:00 of [.5 mile Assault Bike + max burpees in remaining time]
+
3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
5 weighted hip extensions, 2013
30-60 double-unders
+
10:00 mobility work of choice
