Part A & B (26:00 running clock – as soon as Part A is complete, perform Part B as a superset) 12:00 to build to a heavy set in the following complex: 3 Snatch + 2 Overhead Squats Straight Into… Superset: Front Squat & DB Press (14:00) Front Squat: 10 – 8 – 6 (building […]
Aerobic conditioning (40:00) 3 Rounds: 60/50 Cal Bike 200′ Single DB Overhead Carry (RX: 50/35 each hand) 800 M Run 15 Up Downs (Up Down = Burpee without push up) 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 —
Clean Complex (15:00) 15:00 to build to a heavy set in the following complex: 3 Cleans + 2 Front Squats + 1 Jerk METCON: (20:00) 15 – 10 – 5 – 10 – 15 Deadlift (RX: 185/125) (Adv: 225/155) Med Ball Sit Up (RX: 20/14) Box Jump w/ Step Down (RX: 24/20) OPTIONAL WORK: 3×8
Gymnastics Strength: (20:00) 4 Sets of each: (20:00) 6-10 Ring Dips 2 Rope Climbs *Rest as needed METCON: (20:00) 3 Rounds: 12/9 Cal Bike 25′ Handstand Walk (ADV: 50′) — Rest 2:00 — 3 Rounds: 12/9 Cal Bike 8 Bar Muscle Up OPTIONAL WORK: Accumulate 25 Strict Pull Ups in as few sets as possible
Squat & Press Superset: (18:00) Back Squat: 10 – 8 – 6 (building to a heavy, but smooth set of 6) NOT 6RM Strict Press: 10 – 8 – 6 (building to a heavy, but smooth set of 6) NOT 6RM *Rest 2-3 min METCON (20:00) 3 Rounds: 20 Hang DB Snatch (RX: 50/35) 200
PART A: (8:00 cap) 5, 6, 8 Strict Weighted Chin Up Straight Into… Superset (14:00) 3×8 Barbell Bent Over Row 3×8 Weighted Dips *Rest 2-3 min METCON (20:00) 3 Rounds: 20/16 Cal Bike 16 Toes to Bar 12 Box Jump Over 8 Strict Pull Up / Chin Up Optional Work: 3 Rounds: 10 Bar MU
Part A & B (25:00 running clock – as soon as Part A is complete, perform Part B as a superset) Every 1:30 x 7 (10:30) 2 Snatch (Building Up to 80-94%, if possible) Straight Into… Superset: Front Squat & DB Press (15:30) 3×8 Front Squat (Goal Range: 66-71%) (RIR 2-3) 3×8 Seated DB Strict
Aerobic conditioning (40:00) 1600 M Run 50′ Sandbag Bearhug Carry 1250/1000 M Row 50′ Sandbag Bearhug Carry 1250/1000 M Row 50′ Sandbag Bearhug Carry 1600 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
Pulling Strength (25:00) Every 1:30 x 7 (10:30) 1 clean & Jerks (Building Up to 85-97+%, if possible) Straight Into… Deadlift (14:30) 3×6 Deadlift (Goal Range: 66-71%) (RIR 2-3) *Rest 2-3 min METCON: (15:00) 10-8-6-4-2 Squat Clean (RX: 135/95) (Adv: 165/115) *20 Sit Ups after each round *50 Double Unders after each round OPTIONAL WORK:
Pull up, Bench, Row: PART A: (8:00 cap) 5, 6, 8 Strict Weighted Pull Up Straight Into… PART B: Superset: (16:00) 3×8 Barbell Bench Press (Goal Range: 74-78%) (RIR 2-3) 3×8 TEMPO Single Arm DB Bent Over Row (2 seconds up, 3 sec down) *Rest 2-3 min METCON: (15:00) 3 Rounds: 15/12 Cal Row 20
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