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)
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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
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5:00-10:00 mobility work – coach-led
3 rounds not for time:
30-60 double-unders
10 hip extensions, 2020
10 glute-ham sit-ups, 2020
Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 touch-and-go power snatches, start light & build to moderate
Sets 6-10: 3 touch-and-go power cleans, pick up where you left on snatches and build to moderate/tough
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AMRAP in 24:00 in teams of 2 w/only 1 person working at a time:
400m run
200m DB/KB Farmer’s walk, tough
100 wall balls, 30/20 to 10
100 CTB pull-ups
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Not for time:
Accumulate :90 in tuck L-sit on parallettes
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 12:00 (6 sets of each):
1st: 2 hang power cleans from below the knees
2nd: :20 max double-unders
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5 rounds:
:15/side 1-leg wall sit
:30 rest
:30 wall walks or handstand hold or alternating hip touches from plank
:30 rest
:30 alternating DB snatches, moderate & steady pace
:30 rest
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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. 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
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3 rounds for time:
300m run
20 row calories
10 DB burpee deadlifts, heavy
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400m walk or 4:00 very easy spin on bike immediately following row
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optional 3 sets not for time:
20 unweighted GHD Russian twists
:30 Sorensen hold
3 rounds not for time:
30-60 double-unders
8 push-ups, 2020
4 deadhang to inverted
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For time in teams of 2 or 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
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3 sets not for time:
15-20 very light reverse hypers
:30 accumulated tuck L-sit on parallettes
15 light bent-over DB fly, 1011
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squats, 8 x 3 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
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3 rounds for reps:
:60 strict pull-ups, can use minimal band assistance today OR opt for accumulating supinated chin-over-bar hold in the :60
:60 rest
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AMRAP in 7:00:
Double-unders, begin every minute (including the first) with 7 heavy DB thrusters
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5:00-10:00 coach-led mobility
