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5:00 Demo Tempo Squat (Overhead and Back) & Snatch A) PUSHING STRENGTH (18:00) Alternate between the 2 movements (3 sets of each) A) 3×5 TEMPO Back Squats OR Overhead Squat – (ATHLETE CHOICE) **Up to 70% (3 seconds down, 1 Second up) B) 3x 6-12 Strict HSPU Transition & Prep for Snatch 3:00 B) EMOM […]

METCON: (30:00) 4 Rounds: 20 / 16 Cal Bike 25′ Handstand Walk (ADV: 50′ Handstand Walk) 20 / 16 Cal Bike 15 Toes to Bar Accessory: (15:00) 3 Rounds, Not for time: 100′ Plate Pinch Suitcase Carries 12 Side Lying Oblique Crunch (12 Ea Side) 15 Band Pull Aparts OPTIONAL ADDITIONAL WORK: A) Jump Rope

STRICT PULLING STRENGTH (20:00) — PERFORM ALL OF (A), THEN MOVE ON TO SUPERSET(B)(C) — A) 3x UNWEIGHTED Strict Chin Up or Pull Up (1 Max Set – 2 Sets at 50-60% of max set) SCALE: A) Box Assist or Band w/ Slow Negatives — B) 8-12 Ring Rows (DIFFICULT) B) 3x 6-8 Double DB

PUSHING STRENGTH (20:00) Alternate between the 2 movements (3 sets of each) A) 4-6 Bulgarian Split Squat EACH LEG B) 4-6 Weighted Dips METCON: (25:00) 4 Rounds: 5 Push Press (NO JERKS) 14 Pistols (7 ea leg) 18/15 Cal Row ****REST 1:30 After Each Round ***BUILD IN WEIGHT (**ATTEMPT TO USE SAME WEIGHT THAT YOU

STRICT PULLING: (10:00) 3×3-5 Strict Chin Up or Pull Up WARM UP FOR CLEAN (5:00) EMOM 7: Clean Pull From Floor + 1 High Hang Clean + 1 Hang Clean at knees + 1 Clean from Floor (squat or power is acceptable) *Start at or around 40-50%, or at a weight with emphasis on technique

Aerobic Base Development: (40:00) 3 Rounds: Row 1200 / 1000 M Row 30 Walking Lunges (15 each leg) 1000 M Run Coach Led Mobility 1:00 T-Spine Foam Roll 1:00 Pike Stretch 1:00 Pancake Stretch 1:00 ea leg — Couch Stretch (2:00 total) 1:00 ea leg — Pigeon Stretch (2:00 total) 1:00 Doorframe Stretch (each athlete

25:00 Running Clock: A) EMOM 7: Snatch Pull From Floor + 1 High Hang Snatch + 1 Hang Snatch at Knees + 1 Snatch from floor (squat or power is acceptable) *Start at or around 40-50%, or at a weight with emphasis on technique B) PUSHING STRENGTH (18:00) Alternate between the 2 movements (3 sets

Gymnastics Development On 10:00 clock, perform 1 of following Handstand Walk, Free Standing or Wall Assisted Handstand Hold, Wall Walks (accumulate 10), Box Handstand Walk Arounds, 100′ Single Arm Heavy Overhead DB Carry – 5 x each arm Metcon 4 Rounds: 35/28 Cal Bike 12 Toes 2 Bar 75 Double Unders 12 V-Ups **Goal =

Strict Pulling Strength Perform all of (A) and then all of (B) A) 3 x 3-5 Weighted Strict Chin up or Pull up B) 3 x 6-8 Barbell Bent Over Row Metcon Every 3:00 x 7 200 m Run 3 Bar Muscle Ups (Scale A)3 jumping bar mu….B)5 Pull-ups…..C)7 Ring Rows 3 Unbroken Clean and