10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 80-90% 1RM
Odds: 2 cleans, 80-90% 1RM
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8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Clean & jerk, build to a heavy single for the day
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5-4-3-2-1 for time:
Power clean, 80% of 1RM up to 225/145
Muscle-ups
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3 rounds not for time:
25 band good mornings
10-15 handstand push-ups or 5 wall walks
3 sets not for time:
3-5/leg pistols or shrimp squats
1-5 bar muscle-ups
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A. Axle front rack walking lunge, 3 x 15m; 2:00 rest
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For time:
50 toes-to-bar
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AMRAP in 5:00:
Double-unders
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3 sets:
:20 prowler sprint outside
3:40 walk rest
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Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
A. Clean-grip deadlift, build quickly to a moderate, fast single – absolutely nothing ugly!
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5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans
6 shoulder-to-overhead
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Crossover Symmetry recovery
A. 1 high hang squat snatch + 1 hang squat snatch from below the knees, 3-5 x 1 moderate/fast; begin a set every 2:00
B1. Back squats, 3-3-3, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 2-3, 21X0; :90 rest
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5 rounds steady as skill work – focus is on footwork/positions/breathing:
1-2 rope climbs
:30 L-sit accumulation
200m run
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3 sets:
15 light reverse hypers
rest as needed
