Alternate Movements: Back Squat & Strict Pull Ups (22:00) A) Back Squat 4 x 3-4 @ 79% – 84% (RIR 3-4) B) Strict Weighted Pull Ups 4x 5, 6, 8, 8 *Goal is to warm up to a heavy set of 5, back off the weight 10% and do it for 6, back off the […]
(20:00) Hang Clean & Jerk (POWER OR SQUAT) EMOM 5: Warm Up with 2 light Hang Clean & Jerks Then, 15:00 to perform 4×3 74%-81% Hang Clean & Jerk (Power or Squat) METCON (16:00) 4 Rounds: W/ A PARTNER: ALTERNATE BETWEEN THE 2 INTERVALS: 2:00 Interval 1 / 2:00 Interval 2: (16:00) INTERVAL 1 (2:00):
Superset (20:00) A) Strict Press 3×6 @ 71% – 76% (RIR 4-5) B) Strict Pull Ups OR Chin Ups 3 x 8 METCON: 10 Rounds: (22:00) 35 Double Unders (SCALE: 35 Singles) 5 Strict HSPU 5 Chest to Bar Pull Ups. OPTIONAL ADDITIONAL WORK: A) Snatch Balance w/ :03 pause at bottom (light, by feel)
Lower Strength: (24:00) Perform all of (A), Then perform (B) A) Front Squat (From Rack) 3×6 @ 71% – 76% (RIR 4-5) B) Deadlift 3 x 6 @ 70 % – 75% EMOM 16: Min 1) 12 Alternating Single Arm DB Power Clean (RX: 50/35) (ADV: 6 Sandbag cleans) Min 2) 12 Toes to Bar
Aerobic Conditioning (40:00) 3 Rounds: 1000/850 M Row 16 Burpee Box Step Over (RX: Box at Knee Height) 800 M Run 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/
(20:00) Hang Snatch (POWER OR SQUAT) EMOM 5: Warm Up with 2 light Hang Snatch Then, 15:00 to perform 4×3 @ 71%-78% Hang Snatch (Power or Squat) METCON: (15:00) 3 Rounds: 20/16 Cal Bike 20 Ground to Overhead w/ Plate (1 Plate) (RX: 35/25) 50′ Plate Pinch Carry (RX: 35/25) (SCALE: DB Farmers Carry) OPTIONAL
SUPERSET: Back Squat & Strict Pull Ups (20:00) A) Back Squat 4×5 @ 76% – 81% (RIR 4-5) B) Strict Weighted Pull Ups 4x 5, 6, 8, 8 *Goal is to warm up to a heavy set of 5, back off the weight 10% and do it for 6, back off the weight 10% and
(20:00) Hang Clean & Jerk (POWER OR SQUAT) EMOM 5: Warm Up with 2 light Hang Clean & Jerks Then, 15:00 to perform 4×3 71%-78% Hang Clean & Jerk (Power or Squat) ALTERNATE BETWEEN THE 2 INTERVALS: 1:30 Interval 1 / 1:30 Interval 2: (15:00) INTERVAL 1: 12 Deadlift 9 Hang Power Clean 6 Shoulder
Superset (20:00) A) Strict Press 3×6 @ 68% – 73% (RIR 4-5) B) Strict Pull Ups 3 x 8 AMRAP 20 3 Ring Muscle Ups 10 Dumbbell Hang Clean-and-Jerks (50/35 lb) (5 on right, then 5 on left) 15/12 Cal Assault Bike OPTIONAL ADDITIONAL WORK: A) Snatch Balance w/ :03 pause at bottom (light, by
Lower Strength: (24:00) Perform all of (A), Then perform (B) A) Front Squat (From Rack) 3×6 @ 68% – 73% (RIR 4-5) B) Deadlift 3 x 6 @ 65% – 70% 4 Rounds: (16:00) 12 Box Jump Over (RX: 24/20) 10 Hang Power Clean (RX: 95/65) (ADV: 115/75) 8 Thrusters (RX: 95/65) (ADV: 115/75) Rest
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