Gymnastics Practice: (12:00) Every 2:00 x 6, alternate between A & B and choose 2 of the following movements (3 sets each): A) Ring MU — Bar MU — Jumping BMU — Strict Pull Up (Band or NO Band) — Kipping/Butterfly Pull Ups — Ring Rows B) 25′ – 50′ HS Walk — Freestanding HS […]
Snatch Technique (20 min clock) Every 2:00 x 5 (build to 65% -72%) 3 Hang Snatch (POWER OR SQUAT) Then, from (10:00-20:00) 3×6 Front Squat @65% – 70% (RIR 4-5) METCON: (15:00) 3 Rounds: 35/28 Cal Row 20 Single Arm Hang DB Power Snatch (switch every 5 reps) RX: 50/35 (ADV:squat snatch) 15 Lateral Burpees
Murph Recovery METCON: EMOM 30:00 Min 1: & 2: 1:40 Cal Assault Bike Min 3: 20 Ground to Overhead w/ Plate (RX: 45/35) Min 4: 60 Double Unders Min 5: 16 Alternating Box Step Ups (8 ea. leg) (RX: Box @ Knee Height) Min 6: 20 Starfish Crunch *SCORE is Assault Bike Cals for Total
Superset — As you warm up to working sets, alternate between 4 working sets of A and B (20:00) A) 4 x 6 Barbell Push Press (build) B) 4x 20 Russian KB Swings (as heavy as possible) METCON: (20:00) 15-12-9-6-3 Strict HSPU Power Snatch (RX: 75/55) (ADV: 95/65) *200 M Run after each round OPTIONAL
Lower Pulling Strength: (20:00 Clock) EMOM 8: (ATHLETE CHOICE) 2 Clean & Jerk from Floor (POWER OR SQUAT) STRAIGHT INTO… Clean Pulls (12:00) 3×3 @ 90% of Clean 1RM (RIR 2-3) METCON: (20:00) 5 Rounds: 30 Air Squat 20 Ab Mat Sit Ups 10 Pull Ups OPTIONAL ADDITIONAL WORK: A) Banded Mobility and Soft Tissue
Aerobic Base Development: (35:00) 1600 M Run Row 1000 / 800 100 Double Unders Row 1000 / 800 1600 M Run Coach Led Mobility (10:00) 1:00 T-Spine Foam Roll 1:00 Pike Stretch 1:00 Pancake Stretch 1:00 ea leg — Banded Hip Flexor Stretch (2:00 total) 1:00 ea arm — Banded Front Rack Stretch (2:00 total)
EMOM 8: (ATHLETE CHOICE) 2 Snatch from Floor (POWER OR SQUAT) Accessory EMOM 12: Min 1) 6-12 Ring Dips Min 2) 3 Snatch Pull @ 90% of Snatch 1rm Min 3) Handstand walk 50′ Min 4) REST METCON: (20:00) 5 Rounds: 16 / 13 Cal Row 12 Push Up 8 ring row 8 Push Up
Lower Pushing Strength (A & B) (20:00) A) Every :90 x 5 (7:30) Athlete Choice: Back Squat OR Front Squat OR Overhead Squat (build or stay same) *Do not go over 75% of 1rm for deload week (moderate load) After all squats are complete, perform… B) 3x 50′ Double DB Walking Lunge METCON: (20:00) 60
Upper Strength Superset A) Shoulder Press 1×5 @ 75% of 1RM (RIR 3-4) 1×3 @ 85% of 1RM (RIR 2-3) 1×1+ @ 95% of 1RM (RIR 1-2) B) Pull Ups OR Chin Ups 1×5, 1×6, 1×8 *Work to a very heavy, VERY CHALLENGING set of 5, with clean technique — Rest until recovered, then do
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