2 rounds as warm-up of [3 overhead squats w/light band @ 311 + :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]
Every :90 for 12:00 (4 sets of each):
1st: 2 clean-grip deadlifts w/pause just below knees on way up (shins vertical!) and :03 descent
2nd: 4-7 DB shoulder press (note that it’s not a push press like last couple weeks)
+
4 rounds for time w/10:00 cap:
30 double-unders or 60 single-unders
15 alternating DB snatches – select a weight that allows you to move smoothly for at least the first 2 rounds, no heavier than 55/35
+
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
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A. Clean-grip Romanian deadlift, 5-5-5, 3111; 2:00 rest
B. Shoulder press, build to a max for the day – compare to weighted strict pull-up, generally want to see 2:3 press:wpu
+
21-15-9 for time:
Alternating DB snatches, up to 80/55
Ring dips or perfect push-ups
+
3 sets not for time:
5/side Pallof presses, standing
5/side single-leg unweighted reverse hypers, 21X1
:30 med ball bear hug hold (no carry, just hold)
+
10:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 snatch-grip deadlifts, 31X1
2nd: :30 nose-to-wall hold – if these were easy last week you can play w/alternating shoulder taps
+
5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/20:00 cap*:
10 alternating DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
+
5:00-10:00 mobility work – coach-led
*Lots of options here! If registered for the Open, check your division’s standards for box height, DB weight, and movement (jump or step-up)… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets… Burpees w/no box jump or step-up are good here, too, and will provide an excellent workout! Whether you’re registered or not, be smart, safe, and enjoy something a little different!
3 rounds not for time – just practice, should not be breathing hard here:
3/side 1-arm DB snatches
3 DB deadlifts
3 DB hang squat cleans
3 DB thrusters
3 DB burpees
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A. Squat clean & jerk, 10 x 1 moderate; begin a rep every :30
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3 sets:
:60 ring muscle-ups
:60 rest
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AMRAP in 5:00, return to round of 21 upon completion of round of 9:
21-15-9 of (power cleans @ 115/75 + overhead squats @ 115/75)
+
400m sandbag carry immediately upon completion of AMRAP, pick it up and go
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 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute:
Evens: 2-3 power snatches, 70-80% 1RM
Odds: 2-3 power cleans, 70-80%
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AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
