Alternate Movements: Front Squat & Strict Pull Ups (20:00) A) Front Squat: Work to a Heavy Single (Around 90% – 95% +/-) (RIR 1-2) B) Strict Weighted Pull Ups OR Chin Ups 4x 5, 6, 8, 8 (SCALE: A) Banded — B) Ring Row) METCON: (20:00) AMRAP 20: 14/12 Cal BIke 12 V-Ups 12 Squat […]
(15:00) Clean & Jerk (FROM FLOOR) (POWER OR SQUAT) (A) EMOM 10: 1 Clean & Jerk (B) Then, 5:00 to perform 3×3 Clean Pulls at Final Weight on EMOM METCON: (15:00) 3 Rounds: 400 M Run 15 Deadlifts (RX: 185/125) OPTIONAL ADDITIONAL WORK: A) Overhead Squat Build to a heavy single B) 3 x 900
Alternate Movements (20:00) A) Strict Press: Using Last week’s heavy set of 3, perform 4×3 at that 90% of that weight (Between 80%-90% +/-) (RIR 2-3) B) Strict Pull Ups OR Chin Ups 3 x 11 METCON: (20:00) EMOM 20: Min 1) 12-15 Deficit Plate Push Ups Min 2) 12-15 Chest to Bar Pull Ups
(18:00) Front Squat Using Last week’s heavy set of 3, perform 4×3 at that 90% of that weight (Between 80%-90% +/-) (RIR 2-3) METCON: (20:00) 50′ Walking Lunge (Athlete choice for weight) 15 Ground to Overhead (Athletes may perform Clean and Jerk OR Snatch) (RX: 115/75) (ADV: 135/95) 50′ DB Walking Lunge 12 Ground to
Aerobic Conditioning (40:00) 1600 M Run 100 Crossover Singles 50/42 Cal Bike 800 M Run 100 Crossover Singles 50/42 Cal Bike 600 M Run Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch 1:00 Couch Stretch (2:00 Total) 1:00 ea leg — Pigeon Stretch (2:00 total) 1:00 Squat Bottom Hold w/ Rig Assistance 1:00
(20:00) Snatch (FROM FLOOR) (POWER OR SQUAT) (A) (15:00) 4×2 at 90% of last week’s Heavy set of 2 Snatch (Around 85% +/-) *NOT Touch & Go (B) Then, 5:00 to perform 3×3 Snatch Pulls at 110% of Snatch 1RM METCON (20:00) 4 Rounds: 12 Strict HSPU 16 Starfish Crunch (8 each side) 20 Russian
Alternate Movements: Back Squat & Strict Pull Ups (25:00) (ALLOW REST AS NEEDED IN BETWEEN SETS) A) Back Squat: Using Last week’s heavy set of 3, perform 4×3 at that 90% of that weight (Between 80%-90% +/-) (RIR 2-3) B) Strict Weighted Pull Ups OR Chin Ups 4 x 5, 6, 8, 8 METCON: (15:00)
(20:00) Clean & Jerk (FROM FLOOR) (POWER OR SQUAT) (A) (15:00) 4×2 at 90% of last week’s Heavy set of 2 Clean & Jerk (Around 85% +/-) *NOT Touch and Go (B) Then, 5:00 to perform 3×3 Clean Pulls at 110% of Clean 1RM METCON: (20:00) 5 Rounds: 6 Alternating Single Arm Devils Press (RX:
Superset (20:00) A) Build to a Heavy set of 3 Strict Press (Between 75-85% +/-) (RIR 2-3) B) Strict Pull Ups OR Chin Ups 3 x 10 METCON (20:00) Every 4:00 x 5 60 Double Unders 12 Dumbbell Bench (athlete choice on weight) 12 Chest to Bar Pull Ups *Bike OR Row for remainder of
15:00 Front Squat Build to a Heavy Set of 3 Front Squat (Between 75-85% +/-) (RIR 2-3) METCON: (20:00) AMRAP 12 15/12 cal row 12 Wall Ball (RX: 20/14) 6 Strict Toes to Bar 3 Sandbag Over Shoulder OPTIONAL ADDITIONAL WORK: A) 4×2 Hang Snatch @ 75% – 80% B) 4×2 Hang Clean & Jerk
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