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
Squat & Press Superset: (20:00) 3×8 Back Squat (Goal Range: 66-71%) (RIR 2-3) 3×8 Strict Press (Goal Range: 74-78%) (RIR 2-3) *Rest 2-3 min METCON (16:00) 2:00 each Station for 4 rounds: (perform w/ a partner) 2:00 Station 1: 5 Double DB Power Clean & Jerk (RX: 35/25) (ADV: 50/35) 10 Double DB Step Back
Part A & B (24:00 running clock – as soon as Part A is complete, perform Part B as a superset) PART A: (8:00 cap) 5, 6, 8 Strict Weighted Chin Up Straight Into… Superset (14:00) 3×10 Barbell Bent Over Row 3×10 Weighted Dips *All 3 working sets @ same weight (Heavier than last week)
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) 3×10 Front Squat (63-68%) (RIR 2-3) 3×10 Seated DB Strict Press (RIR
Aerobic conditioning (40:00) 1200 M Run 1000/850 M Row 15 Up Downs w/ Jump to 45 lb Plate Then 2 Rounds: 600 M Run 800/680 M Row 15 Up Downs w/ Jump to 45 lb Plate Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch 1:00 Couch Stretch (2:00 Total) 1:00 ea leg —
Pulling Strength (25:00) Every 1:30 x 7 (10:30) 2 clean & Jerks (Building Up to 80-94%, if possible) Straight Into… Deadlift (14:30) 3×8 Deadlift (Goal Range: 63-68%) (RIR 2-3) *All 3 working sets @ same weight *Rest 2-3 min METCON: (15:00) 3 Rounds: 21 V-Up 15 Hang Power Clean (RX: 95/65) (Adv: 115/75) 9 Box
Pull up, Bench, Row: PART A: (8:00 cap) 5, 6, 8 Strict Weighted Pull Up Straight Into… PART B: Superset: (16:00) 3×10 Barbell Bench Press (Goal Range: 70-74%) 3×10 Single Arm DB Bent Over Row *All 3 working sets @ same weight *Rest 2-3 min METCON: (12:00) AMRAP 12: 15/12 Cal Bike 12 Deficit Plate
Squat & Press Superset: (20:00) 3×10 Back Squat (Goal Range: 63-68%) (RIR 2-3) 3×10 Strict Press (Goal Range: 70-74%) (RIR 2-3) *All 3 working sets @ same weight (heavier than last week) *Rest 2-3 min METCON (20:00) 4 Rounds: 5 Double DB Power Cleans (RX: 35/25) (ADV: 50/35) 10 Double DB Box Step Overs (5
Part A & B (25:00 running clock) Every 1:30 x 7 (10:30) 3 Snatch (Building Up to 80-90%, if possible) Straight Into… Superset (14:30) 3×12 Barbell Bent Over Row 3×12 Weighted Dips *All 3 working sets @ same weight 5 Rounds: 200 M Run 12 Dumbbell Snatch (RX: 50/35) (6 Right, 6 left) 6 Pull
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