Superset (20:00) A) Arnold Press 4×5 (RIR 2-3) B) Strict Pull Ups OR Chin Ups 4 x 6-8 METCON: (20:00) 10 – 8 – 6 – 4- 2- 4 -6 – 8 – 10 Strict HSPU Chest to Bar Pull Ups Starfish Crunch OPTIONAL ADDITIONAL WORK: A) Snatch Balance w/ :03 pause at bottom (light, […]
Lower Strength: (14:30) Every :90 x 3 (4:30) 5 Front Squat (From Rack) 3×5 @ 60% (RIR 4-5) 5:30 Transition to Deads At the 10:00 Mark, begin… Every :90 x 3 (4:30) 5 Deadlift @ 60% (RIR 4-5) EMOM 21: Min 1) 50 Double Unders Min 2) 10 Double DB Hang Squat Clean (RX: 35/25)
Aerobic Conditioning (40:00) 4 Rounds: 600 M Run 15 Candlesticks 600/500 M Row 20 Russian KB Swings (RX: 53/35) Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch (each athlete in a squat rack) 1:00 Couch Stretch (2:00 Total) 1:00 ea leg — Pigeon Stretch (2:00 total) 1:00 Squat Bottom Hold w/ Rig Assistance
(12:00) Snatch (POWER OR SQUAT) EVERY :90 X 8: (12:00) 3 Snatch from the Floor (No heavier than 60% of 1rm) *INTENT: Lighter this week to deload METCON: (20:00) 5 Rounds: 12 Box Jump w/ Step Down (RX: 24/20) 10 Hang Power Snatch (RX: 75/55) 8 Strict HSPU OPTIONAL ADDITIONAL WORK: A) 3×3 C&J @
Alternate Movements: Back Squat & Strict Pull Ups (15:00) A) Back Squat 3 x 5 @ 60% (RIR 4-5) B) TEMPO Strict Pull Ups 3x 5 (3 seconds up + 3 Seconds down) EMOM 20 MIN 1) 12 Double DB Step Back Lunge (6 ea leg) (athlete choice on weight) MIN 2) 12/9 Cal Assault
(12:00) Clean & Jerk (POWER OR SQUAT) EVERY :90 X 8: (12:00) 3 Clean & Jerks from the Floor (No heavier than 60% of 1rm) *INTENT: Lighter this week to deload METCON (20:00) 50/42 Cal Row 40 In and Outs 30 Clean & Jerks (RX: 115/75) (ADV: 135/95) 40 In and Outs 50/42 Cal Row
Superset (20:00) A) Strict Press 3×4-5 @ 74% – 79% (RIR 4-5) B) Strict Pull Ups OR Chin Ups 3 x 8 METCON: (20:00) W/ a Partner: Complete 10 Rounds total — 5 each 50 Double Under 10 Chest to Bar Pull Ups 10 Double DB Shoulder to Overhead (RX: 35/25) (ADV: 50/35) ** Partner
Lower Strength: (24:00) Perform all of (A), Then perform (B) A) Front Squat (From Rack) 3×4-5 @ 74% – 79% (RIR 4-5) B) Deadlift 3 x 4-5 @ 75% – 80% (RIR 4-5) 3 Rounds: (2:00 Interval 1 / 2:00 Interval 2) (12:00) Interval 1: (2:00) 15 Russian KB Swing (RX: 53/35) (ADV: 72/53) 15
Aerobic Conditioning (40:00) 5 Rounds: Run 400 M :20 Hanging Knee Tuck 40/32 Cal Bike 50′ Sandbag Bear Hug Carry ARM ACCESSORY CIRCUIT (12:00): 3×15-25 Banded Tricep Push Down 3x 15-25 Banded Curl 3×12-15 Lateral DB Raises *REST AS NEEDED Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch (each athlete in a squat
(20:00) Hang Snatch (POWER OR SQUAT) EMOM 5: Warm Up with 2 light Hang Snatch Then, 15:00 to perform 4×3 @ 74%-81% Hang Snatch (Power or Squat) *Athlete May Drop Bar Between Reps METCON: (18:00) 12 – 10 – 8 – 6 Dumbbell Snatch (RX: 50/35) (ADV: 70/50) (athlete may alternate or split reps as
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