10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a heavy single
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set if things are crisp; :10 between each rep, begin a set every 2:00
+
3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time:
20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!)
30 burpees
800m run
+
bis, tris, and abs
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a tough touch-and-go double
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 4 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
+
Optional:
Abs, bis, & tris of choice – include 20-50 strict pull-ups or toes-to-bar if hands are good
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go triple
B. 1 clean-grip deadlift (no pause this week) + 2 clean high pulls, 3 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
+
Optional:
Abs, bis, & tris of choice
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go set of 5
B. 1 halting clean-grip deadlift (pause just below knees on way up & down) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set; :05 between reps, begin a set every 2:30
+
For time w/a partner:
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
+
Optional:
Abs, bis, & tris of choice
