Strength
Back Squat: Build to Max Double
Conditioning
AMRAP in 18 Minutes:
7 Squat Clean Thrusters (50/35s)
50m Run
14 Alt. DB Snatch (50/35)
50m Run
28 Abmat Situps
50m Run
14 Single Arm Russian KB Swings (53/35)
50m Run
Snatch Blocks from below knee: 60/3, 70/2, 75/2, 80/2, 85/1, 88/1×5 sets
7 sets: 3-5 Strict HSPU
Rest 30 Seconds After Each Set
Strength
4 sets:
12 weighted alt. single leg step ups (16-20″)
200ft. farmers carry AHAP
Conditioning
5 Rounds for Time, Alternating Rounds w/ Partner (or 1:1 Rest):
5 Toes to Bar
7 Overhead Squats (95/65)
14 Burpees Over Bar
R+
3 Rope Climbs
5 OHS (185/125) from ground
10 Strict HSPU
*scale OHS to AHAP UB
Tall Snatch: 2 sets of 3 as warmup/building
Snatch pull to mid thigh + hang snatch from below knee: Build to heavy single
10-20-30-40-50-40-30-20-10ft. UB HS walks
Midline – After
7 min. tabata
2 min. hollow rocks
3 min. hollow scissor kicks
2 min. hollow rocks
Strength
Strict Dumbbell Press: Build to Heavy Triple
then: @75% of heavy triple, complete 3 sets of max reps w/ 60 sec rest
Conditioning
AMRAP in 11 Min:
30 Double Unders
15 Wallballs (20/14)
7 Strict Pullups | R+ 5 Ring MU
40ft (20+20) DB Front Rack Lunge (50/35)
5 supersets:
10 weighted dips as able (use handles or boxes, no rings)
30 sec. HS hold on wall (move hands 6″ farther from wall than normal and drive head through)
Back Squat: 90/4*4 sets
3 sets of: 10 Hollow/arch kips + 15 sec hollow hold at end of each set
5 sets: 1 bar MU + 3 TTB + 3 C2B + 3 TTB + 1 bar MU
*scale as needed to keep unbroken
Mobility
Front Rack Mobility: Coache’s Choice
Quad & Glute Smash: Athlete’s Choice
Shin & Calf Rollout on Foam Roller
Conditioning
4 Rounds:
Row for Max Cal in 3 Min
Rest 3 Minutes
*During Rest complete:
8.8.8 IYTs (face down, thumbs up)
15 Hollow V-Ups
12 Box Jumps w/ Step Down
Strength
Back Squat: 80/2*5 sets, every 90 sec
Conditioning
For time:
200M Run
40 Air Squats
400M Run
20 Pullups
600M Run
30 Pushups
400M Run
20 Pullups
200M Run
40 Air Squats
5 Min Bike or Row for Cool Down
Jerk Balance: 3 sets of 3 building as warmup
*hold last rep in split for 5 sec. each set
Jerk from blocks: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets
3 sets:
50 ft. forward crawl + 50 ft. reverse crawl
10 pistols (scale as needed for quality)
“DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
*weight should be such that you could perform a full round unbroken if you tried to.
Clean from Blocks Above Knee: 50/6, 60/5, 70/4, 80/3, 85/2, 90/1, 95/1, 85/2*3 sets, every 90 sec
Banded Deadlift: Clusters: 3+3+3 x 5 sets @ 40% + medium band tension that still allows for fast movement
**rest 20 sec between triples, rest as needed between sets
4 sets: 8 ring hollow/arch kips + 20 sec arch hold on last rep
8 min EMOM: 2-5 ring MU as able + 10 sec. support hold after last rep
Midline – After
3 sets:
15 strict TTB
30 sec. arch hold
