Mobility
Test Front Rack and OHS ROM
Banded Shoulder External Rotation
TSpine Mob on Medballs
Re-Test Front Rack and OHS ROM
Conditioning
EMOM for 4 Rounds
40 Double Unders
2 Wall Walks w/ 10 sec pause at top
2 e/arm Turkish Getups
8 e/arm Single KB Bent Row
Strength/Warmup
3 sets 100ft. double bottoms up KB walk, start light and only got up if you can stay perfect
Conditioning
3 Rounds For Total Reps:
3 Min Row for Calories
1 Min Push Jerk* (155/105)
2 Min Rest
*from ground
BS: 60/3, 70/3, 80/3, 85/2, 90/2, 94/1, 98/1, 102/1, if you don’t hit a PR then complete 85/2*3 sets
3 min./side banded ankle distraction
-then-
4 sets of 12 alt. pistols to a box
*deadstop on box and stand
Midline – After:
5 rounds 1min on/off chinese planks
Strength
Hang Clean: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2
Conditioning
For Time, Every 5 Minutes, for 4 Rounds:
15/12 Cal Bike
12 Burpee Over Dball
14 Dball Cleans Over Shoulder (80/50)
Deadlift: In 12 minutes find a new 3RM
5 sets of 2 – strict ring pullups w/ pause at 90 degrees and w/ rings on chest
5 rounds
6 burpee to ring
Max UB MU
*rest 90 sec walking
Midline-After:
100 weighted crunches for time (10-25#)
Strength
FS: Build to Heavy Single
Conditioning
AMRAP in 16 Minutes:
10 C2B Pullups
300M Run
10 e/Arm KB Push Press (53/35) | R+ 50ft HS walk
15 KB Swings (53/35)
Rest 90 seconds
3 Pos. Snatch (floor, 2″ off ground, below knee): Build to max for the day
-THEN 5 min. EMOM 1 full snatch at best weight of complex
4 attempts- max freestanding tripod HSPU hold
14 min. EMOM
4 strict HSPU facing wall
8 kipping HSPU facing away (new open standard)”
Midline – After
60 strict knees to elbows
Conditioning
Teams of 2:
AMRAP in 7 Minutes
22 Power Snatch (95/65)
18 DB Push Press (50/35) / R+ HSPU
14 Bar Facing Burpees
Rest 4 min, then
AMRAP in 7 Minutes:
16 T2B | R+ 4 Rope Climbs
16 Box Jumps w/ Step Down (24/20)
Midline
400m dball/sandbag bearhug carry
-4 min EMOM
3 hang snatch building w/o failure
*above the knee
-rest 1 min.
-4 min EMOM
2 hang snatch building w/o failure
*below the knee
-rest 1 min.
-6 min to find max snatch
FS: Work up to 90% of 1RM and every 60 sec complete 1 rep until failure or 7 sets
10 reps – 10′ HS walk to forward roll
-tuck head and roll onto a pad
**scale w/ kickup in forward roll if this is new to you
10 min practice Freestanding HS hold in 6’x4′ box
Strength
In 12 Minutes:
Bench Press: Build to a smooth heavy triple
45 sec. ring row hold w/ chest to rings after each set
Conditioning
4 Rounds for Time (20 min cap):
12 Power Cleans (95/65)
10 C2B Pullups
12 Push Press (95/65)
Rest 2 Minutes
*R+ use 50/35 DBs & add 5 Ring MU to end each round
5 sets
10 seated z-press, weighted as able
10 strict TTB
BS: 60/6, 70/5, 80/4, 85/3, 90/2, 85/4, 90/3, 95/2
5 min. tabata (:20 on/:10 off)- on bar
controlled tempo hollow/arch/hollow/etc w/ box against thigh
(box should slightly touch thigh in dead hang).
Midline – After
4 rounds
60 sec. plank
30 sec. side plank
30 sec. side plank
rest 30 sec.
