Alternate Movements: Back Squat & Strict Pull Ups (25:00) A) Back Squat 4×5: Using Last week’s heavy set of 5, perform 4×5 at that 90% of that weight (Between 70-80% +/-) (RIR 2-3) *If you did not perform the heavy set of 5 last week, perform 4×5 at a challenging working weight today B) Strict […]
(20:00) Clean & Jerk (FROM FLOOR) (POWER OR SQUAT) (A) (15:00) 3×3 at 90% of last week’s Heavy set of 3 Clean & Jerk (Around 80% +/-) *Not Touch & Go (B) Then, 5:00 to perform 3×3 Clean Pulls at 105% of Clean 1RM *Athlete May Drop Bar Between Reps METCON: (20:00) Buy-In: 25 Lateral
Superset (20:00) A) Build to a Heavy set of 5 Strict Press (Between 70-80% +/-) (RIR 2-3) B) Strict Pull Ups OR Chin Ups 3 x 8 EMOM 20: MIN 1) 10 Strict HSPU MIN 2) 200 M Run MIN 3) 10 Bar MU MIN 4) REST OPTIONAL ADDITIONAL WORK: A) Snatch Balance w/ :03
15:00 Front Squat Build to a Heavy Set of 5 Front Squat (Between 70-80% +/-) (RIR 2-3) METCON: (20:00) 8 Rounds w/ A Partner: (4 Rounds Each) Partner 1 Does 1 Round of: 10 Squat Clean (RX: 95/65) (ADV: 115/75) 12 Renegade Row w/ Push Up (RX: 35/25) (ADV: 50/35) (6 row right, 6 left,
Aerobic Conditioning (35:00) 80/68 Cal Row 800 M Run 80/68 Cal Bike 800 M Run 80/68 Cal Row 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) Snatch (FROM FLOOR) (POWER OR SQUAT) 15:00 to Build to a Heavy Snatch Triple (Around 80% +/-) *NOT Touch & Go Then, 5:00 to perform 3×3 Snatch Pulls at 100% of Snatch 1RM *Athlete May Drop Bar Between Reps METCON: (20:00) 15 – 12 – 9 – 6 – 3 Hang Power Clean (RX:
Alternate Movements: Lunge & Strict Pull Ups (20:00) (ALLOW REST AS NEEDED IN BETWEEN SETS) A) Double DB Walking Lunge 4 x 50′ B) Strict Weighted Pull Ups OR Chin Ups 4x 5, 6, 8, 8 *Goal for Pull Ups is to warm up to a heavy set of 5, back off the weight 10%
(20:00) Clean & Jerk (FROM FLOOR) (POWER OR SQUAT) 15:00 to Build to a Heavy C&J Triple (Around 80% +/-) *NOT Touch & Go Then, 5:00 to perform 3×3 Clean Pulls at 100% of Clean 1RM *Athlete May Drop Bar Between Reps METCON: (20:00) 50/42 Cal Bike 40 Box Jump Over w/ STEP DOWN (RX:
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)
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