A. Hang squat snatch from below the knees, build very quickly to a moderate triple
B. Front squat, 5-5-5, 40X1; 2:30 rest
C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest
+
5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-6 muscle-ups, include a few strict if kipping is easy
6-12 alternating pistols w/pause @ the bottom – weighted if these are easy
200m run
+
Crossover Symmetry or 100 band pull-aparts
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Snatch, build to a heavy single for the day
+
3 sets:
30 wall balls, 20/14 to 10
20 CTB pull-ups
1:1 work:rest
+
3 rounds not for time:
30 band good mornings
10-15 handstand push-ups or 3-6 wall walks
A. Hang squat snatch from below the knees, 4-6 x 2 moderate/fast; begin a set every :90
B. Back squats, 3-2-1-1, 20X1; 2:30 rest
C. Weighted strict pronated pull-up, build quickly to a heavy single
+
5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups – strict if kipping is easy
10-15m handstand walk or :30 tripod headstand hold
.5 mile Assault Bike
+
3 sets not for time:
15 light reverse hypers
:30 L-sit accumulation
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
+
5-4-3-2-1 for time:
Power clean, 80% of 1RM up to 225/145
Muscle-ups
+
3 rounds not for time:
25 band good mornings
10-15 handstand push-ups or 5 wall walks
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. 1 squat clean + 1 hang squat clean + 1 front squat, 6 x 1 all tough; begin a set every 2:00
+
For time:
5 bear complex, 135/85
20 CTB pull-ups
4 bear complex
15 CTB pull-ups
3 bear complex
10 CTB pull-ups
2 bear complex
5 CTB pull-ups
1 bear complex
+
3 rounds not for time:
20 band good mornings
:30 double KB front rack hold (no walk), at least 53/35/hand but try heavier
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Front squat, build quickly to a tough (not max) single
+
20 rounds for time w/8:00 cap:
5 unbroken CTB pull-ups
+
rest as needed
+
For time:
45 glute-ham sit-ups
400m run
35 thrusters, 95/65
+
3 rounds not for time:
7-10 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
