SUPERSET: Back Squat & Strict Pull Ups (20:00) A) Back Squat 4×5 @ 73% – 78% (RIR 4-5) B) Strict Weighted Pull Ups 4 x 5, 6, 8, 8 METCON: (20:00) 3 Rounds: 400 M Run 18 Lateral Burpees over the Bar 12 Front Squats (RX: 115/75) (ADV: 135/95) OPTIONAL ADDITIONAL WORK: A) EMOM 6: […]
(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 68%-75% Hang Clean & Jerk (Power or Squat) AMRAP 18: (w/ a Partner) — Partner 1, Perform 1 Round, then switch with Partner 2: 50 Double Unders 10 Alternating DB Snatch
Upper Body Strict Strength (20:00) 3 x 5 – 6 – 8 A) Bench Press (Dumbbells or Barbells) B) Strict Pull Ups OR Ring Rows **Perform a superset of bench press and pull ups/ring row… warm up to a heavy set of 5, back off the weight 10% and do it for 6, back off
(20:00 Clock) Athlete Choice: (Snatch or C&J) ( Power or Squat) In 15:00 Work to heavy triple Then…. In 5 minutes perform 2 x 3 @85% of above triple In 4:00 perform 2×3 @ 85% of the above Triple *NO TOUCH & GO REPS AMRAP 15: 50′ Double KB Walking Lunge (RX: 35/25) (ADV: 50/35)
Gymnastics Practice: (12:00) Every 2:00 x 6, alternate between A & B and choose 2 of the following movements (3 sets each): A) Ring MU — Bar MU — Jumping BMU — Strict Pull Up (Band or NO Band) — Kipping/Butterfly Pull Ups — Ring Rows B) 25′ – 50′ HS Walk — Freestanding HS
Snatch Technique (20 min clock) Every 2:00 x 5 (build to 65% -72%) 3 Hang Snatch (POWER OR SQUAT) Then, from (10:00-20:00) 3×6 Front Squat @65% – 70% (RIR 4-5) METCON: (15:00) 3 Rounds: 35/28 Cal Row 20 Single Arm Hang DB Power Snatch (switch every 5 reps) RX: 50/35 (ADV:squat snatch) 15 Lateral Burpees
Murph Recovery METCON: EMOM 30:00 Min 1: & 2: 1:40 Cal Assault Bike Min 3: 20 Ground to Overhead w/ Plate (RX: 45/35) Min 4: 60 Double Unders Min 5: 16 Alternating Box Step Ups (8 ea. leg) (RX: Box @ Knee Height) Min 6: 20 Starfish Crunch *SCORE is Assault Bike Cals for Total
Superset — As you warm up to working sets, alternate between 4 working sets of A and B (20:00) A) 4 x 6 Barbell Push Press (build) B) 4x 20 Russian KB Swings (as heavy as possible) METCON: (20:00) 15-12-9-6-3 Strict HSPU Power Snatch (RX: 75/55) (ADV: 95/65) *200 M Run after each round OPTIONAL
Lower Pulling Strength: (20:00 Clock) EMOM 8: (ATHLETE CHOICE) 2 Clean & Jerk from Floor (POWER OR SQUAT) STRAIGHT INTO… Clean Pulls (12:00) 3×3 @ 90% of Clean 1RM (RIR 2-3) METCON: (20:00) 5 Rounds: 30 Air Squat 20 Ab Mat Sit Ups 10 Pull Ups OPTIONAL ADDITIONAL WORK: A) Banded Mobility and Soft Tissue
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