Aerobic Conditioning (40:00) 3 Rounds: 800 M RUN — OR — 1000/850 M ROW 20 Side Laying Oblique Crunches (10 Ea. Side) 50/42 Cal Bike 20 Side Laying Oblique Crunches (10 Ea. Side) *Find a steady, conversational pace and hold it throughout the duration of the workout
Strength Work: (20:00) Alternate between movements: A) 3×6 Tempo Snatch Grip Barbell RDL (RIR 2-3) (TEMPO: 3 seconds down, 1 Second up) B) 3×20 Banded Pull Apart C) 3×12 Alternating Dumbbell Curl METCON (20:00) 15 – 12 – 9 – 6 – 3 Bar Facing Burpees Hang Power Cleans (*Athlete choice on weight — choose
Pushing Strength (20:00) complete all of (A), then perform (B) A) 3×6 TEMPO Dips (RIR 2-3) (TEMPO: 3 seconds down, 1 Second up) (Rings OR Bar Dips) B) 3×6 Tempo Arnold Press (RIR 2-3) (TEMPO: 3 seconds down, 1 Second up) METCON (15:00) AMRAP 15: 15/12 Cal Row 12 Toes to Bar 3 Wall Walks
Split Squat & Pull Superset (16:00) A) 3×6 Tempo Back Rack Bulgarian Split Squat (RIR 2-3) (TEMPO: 3 seconds down, 1 Second up) B) 3×6 – 8 Barbell Bent Over Row METCON: (21:00) Every 3:00 x 7 12 Wall Ball (RX: 20/14) (ADV: 11’/10′ Target) 9 Box Jump w/ Step Down (RX: 24/20) 6 Strict
Clean & Jerk (20:00) Build to a Heavy Set of 1 in 15:00 Then, take 90% of that set and perform… 1 Clean & Jerks Every 1:00 x 5 (5:00) *Power or Squat METCON (20:00) 3 Rounds: 200 M Run OR 250/200 M Row 15 Dumbbell Bench Press (Athlete Choice on Weight) Straight Into… 3
Snatch (20:00) Build to a Heavy Set of 1 in 15:00 Then, take 90% of that set and perform… 1 Snatches Every 1:00 x 5 (5:00) *Power or Squat METCON (20:00) FOR TIME: Buy In: 20 Thrusters (RX: 95/65) — 3 Rounds: 9 Hang Power Snatches (RX: 95/65) 12 Box Jump Overs 15 Chest to
Aerobic Conditioning (30:00) 6 ROUNDS: Run 400 M OR Row 500/425M OR Bike 30/24 Cals 5 Wall Walks 100′ Heavy Double DB/KB Farmers Carry (athlete choice) *Find a steady, conversational pace and hold it throughout the duration of the workout
Strength Work: (20:00) Alternate between movements: 5, 6, 8 Strict Weighted Pull Up OR Chin Up (More challenging than last week) Deadlift 3×3 @ 80%-85% of 1 RM OR Build to a moderately heavy 3 (RIR 2-3) METCON (20:00) 25 – 20 – 15 Deadlift (RX: 155/105) (ADV: 185/125) Cal Bike Toes To Bar (SCALE:
Press (20:00) 15:00 Build to a Heavy set of 3 Strict Press Then, 5:00 for 3×3 @ 90% of that set METCON (25:00) FOR TIME: 3 Rounds: 24/20 Cal row 15 Strict Handstand Push Up (ADV: Wall Facing SHSPU) REST 2:00 1 Rounds: 60/48 Cal row 30 Shoulder to Overhead (ATHLETE CHOICE ON WEIGHT) ADDITIONAL
Back Squat (20:00) In 15:00, build to a heavy set of 3 on back squat Then, 5:00 for 2×3 @ 90% of that set METCON: (20:00) 3 Rounds: 15 Hang Power Clean (RX: 95/65) (ADV: 115/75) 30 Wall Ball (RX: 20/14) (ADV: 11’/10′ Target) 90 Crossover Singles (ADV: 45 Crossover Double Unders) ADDITIONAL WORK: EMOM
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