3 rounds not for time:
10 DB Cuban presses
10 band pull-aparts
10 band passthroughs
10 behind-the-neck band presses
2 vertical jumps w/1-hand touch to wall – 1/side
A. Clean pull, 6-8 x 1 @ 90-100% clean max – speed @ hips is more important than load today; begin a rep every :90
B. Halting clean-grip deadlift, 2-2-2-2 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
+
3 sets even:
5 DB power cleans, both DB heads touch ground outside the feet
10 DB deadlifts
100m DB carry (any way, can be @ shoulders or Farmer’s)
200m run
100m DB carry
3:00 walk rest
+
1 set:
max/arm side plank on hand, feet stacked
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 not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Clean pull, 6-8 x 1 starting @ 90-95% clean max & building to 105% max; begin a rep every :60
B. Halting clean-grip deadlift, 2-2-2 w/pauses just off ground & below the knees, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
+
4 rounds for time:
50 double-unders
15 snatches, 95/65
+
400m walk or 4:00 very easy spin on bike immediately following DU/snatch
+
Not for time:
:90 L-sit on parallettes accumulation
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 32:00 (8 sets of each):
1st: 1 clean (no jerk today) or 1 snatch @ 60-70% max
2nd: :15-:30 gymnastics skill practice – work on kips, holds for handstands or pistols, etc.
3rd: 250m easy row – conversational pace, feet out of straps, change damper set-to-set to feel the difference
4th: rest
+
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
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
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 32:00 (8 sets of each):
1st: 1 clean (no jerk today) or 1 snatch @ 60-70% max
2nd: :15-:30 gymnastics skill practice – work on kips, holds for handstands or pistols, etc.
3rd: 200m easy jog or :45 easy bike/row/ski
4th: rest
+
5:00-10:00 mobility work – coach-led
