Horizontal Press & Pull Strength: PART A: (8:00 cap) 5, 6, 8 Strict Weighted Pull Up Straight Into… PART B: Superset: (16:00) 3 x 12 Barbell Bench Press (Goal Range: 68-70%) 3 x 12 Single Arm DB Bent Over Row *All 3 working sets @ same weight *Rest 2-3 min METCON: (15:00) 100-75-50-25 Double Unders […]
Perform the following, rest as needed between: (20:00) A) 4 x 8 Arnold Press B) 4 x 10 Strict Toes to Bar C) 4 x 10 Ring Rows 4 Rounds: (20:00) 75 Double Unders 15 Shoulder to Overhead (RX: 75/55) 10 Bar Facing Burpees OPTIONAL ADDITIONAL WORK: A) Banded Mobility and Soft Tissue Work 20:00
Single Leg Work (18:00) Split Squat & Sandbag Carries Alternate between the following movements: A) Back Rack Bulgarian Split Squat 4×5 each leg B) 4x 50′ Sandbag Bearhug Carry METCON: (20:00) 4 Rounds: 20 Russian KB Swing (RX: 53/35) (ADV: 72/53) 20 Jump switch lunge 12 DB Bench Press (athlete choice on weight) 8 Sandbag
Aerobic Conditioning (35:00) 5 Rounds: 500 M Row 400 M Run 15 Empty Bar Overhead Squats 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 1:00 Pike Stretch
(15:00) Snatch (FROM FLOOR) (POWER OR SQUAT) (A) EMOM 10: 1 Snatch (B) Then, 5:00 to perform 3×3 Snatch Pulls at Final Weight on EMOM EMOM 16: Min 1) Shuttle Run to :40 Min 2) 16 DB Hang Clean & Jerk (8 each side — athlete should switch hands every 4 reps) (RX: 50/35) Min
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
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