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Aerobic Base Development: (35:00) 3 Rounds: 800 M Run 50 Air Squats 200 M Run 30 Side Laying Oblique Crunch (15 ea side) Coach Led Mobility (10:00) 1:00 T-Spine Foam Roll 1:00 Pike Stretch 1:00 Pancake Stretch 1:00 ea leg — Banded Hip Flexor Stretch (2:00 total) 1:00 ea arm — Banded Front Rack Stretch […]

Every :90 x 6 (9:00) (ATHLETE CHOICE) 3 Power Snatch OR 2 Snatch + 2 Overhead Squat **If going off percentages, should be around 75% – 85% (Moderately Heavy) **build or stay at same weight Barbell Bench (15:00) 1×5 65% of 1RM 1×5 75% of 1RM 1×5+ 85% of 1RM METCON: (20:00) (Murph Prep) 5

METCON: Alternate Stations every 2:00 x 8 (16:00) A) 2:00 to complete: 200 M Run 20 Starfish Crunch B) 2:00 to complete: 15/12 Cal Bike 25′ Handstand Walk (ADV: 50′) **SCORE = Lowest time in all intervals Posterior Chain Accessory Work: (20:00) 3×8-12 Barbell Hip Extensions 3×10 Prone PVC Lift Off 3×12 Ring Face Pulls

Lower Pushing Strength (A & B) (25:00) A) Back Squat (25:00) 1×5 65% of 1RM (RIR 4-5) 1×5 75% of 1RM (RIR 3-4) 1×5+ 85% of 1RM (RIR 2-3) After all squats are complete, perform… B) Bulgarian Split Squat 2x 6 Each Leg METCON: (15:00) EMOM 15: Min 1: Row for Cals (Transition at around

STRICT PUSHING STRENGTH (15:00) 1) Choose 1 of the following: A) Find 1 RM weight strict Dip (on bull horn bars) B) 1 Max Set Dips on Rings or Bull horn bars C) 4×4-6 Dips D) 4x 8-12 Bench Dips METCON: 20:00 EMOM 10: 30 Double Under + 1 Snatch (BOTH MOVEMENTS, SAME MINUTE) Straight

STRICT PULLING: (10:00) EMOM 5: Choose one of the following A) 3-10 Strict Pull Up or Chin Up (No Weight) B) 3-10 Banded OR Box Assist Strict Pull Up or Chin Up C) 6-10 Ring Row EMOM 10: 1 Clean & 1 Jerk *Athletes should build METCON (15:00) Buy In: 30 Pull Ups (ADV: chest

Aerobic Base Development: (40:00) 1600 M Run 35/28 Cal Bike 35/28 Cal Row 35/28 Cal Bike 1600 M Run Coach Led Mobility (10:00) 1:00 T-Spine Foam Roll 1:00 Pike Stretch 1:00 Pancake Stretch 1:00 ea leg — Banded Hip Flexor Stretch (2:00 total) 1:00 ea arm — Banded Front Rack Stretch (2:00 total) 1:00 ea

Pushing Strength Superset: (20:00) A) 5×3 Back Squat (building) B) Strict HSPU **After every set of back squat, perform one smooth set of Strict HSPU between 5-8 reps METCON: (20:00) 5 Rounds: 60 Double Unders 20 Walking Lunge (10 each) 10 BB Strict Press (RX: 95/65) OPTIONAL ADDITIONAL WORK: A) 3 Rounds: 10 Single Arm

GYMNASTICS DEVELOPMENT (12:00 CLOCK) Perform 4 sets of the following as a superset: 1) 25′ – 50′ Handstand Walk (Athlete choice) (HS SCALE: A) 3 Wall Walks — B) Box Walk Arounds (8 steps right + 8 steps left) — C) 50′ Bear Walk — D) 100′ Double KB Overhead Carry) 2) 100′ Plate pinch

STRICT PULLING STRENGTH (25:00) — PERFORM Part 1, THEN MOVE ON TO Part 2 — 1) Choose 1 of the following: A) Find 1 RM weight strict pull up or Chin Up B) Find Max set (bodyweight) strict pull up or chin up C) 4×3-5 Strict Pull Up or Chin Up D) 4×8 Tough Ring