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
Part A & B (24:00 running clock) PART A: (8:00 cap) 5, 6, 8 Strict Weighted Chin Up Straight Into… Superset: Front Squat & DB Press (16:00) 3 x 12 Front Squat (60-65%) 3 x 12 Seated DB Strict Press *All 3 working sets @ same weight *Rest 2-3 min METCON: (12:00) Every 2:00 x
Aerobic conditioning (40:00) Buy In: 48/40 Cal Bike Then, 4 Rounds: 750/650 M Row 600 M Run Then, Cash Out: 48/40 Cal Bike 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
Pulling Strength (25:00) Every 1:30 x 7 (10:30) 3 clean & Jerks (Building Up to 80-90%, if possible) Straight Into… Deadlift (14:30) 3 x 10 Deadlift (Goal Range: 60-65%) *All 3 working sets @ same weight *Rest 2-3 min METCON: (10:00) AMRAP 10: 10 Power Clean (RX: 95/65) (Adv: 115/75) 8 Burpee Box Jump Over
Lower Push and Vertical Press Superset: (18:00) 3×12 Back Squat (Goal Range: 60-65%) 3×12 Strict Press (Goal Range: 68-70%) *All 3 working sets @ same weight *Rest 2-3 min METCON (15:00) EMOM 15: Min 1) 12 Single Leg Squats (pistol) Min 2) Hanging L-Sit to :40 Min 3) Max Cal Row to :45 *SCORE IS
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