Strength
6 Sets:
8 Parellette Pushups *at top of each, press through full scap extension
15 DB Lateral Raises *stay light and balanced
Conditioning
4 Rounds for Time (10 min cap):
12 Deadlifts
9 Hang Power Clean
6 Push Jerk
*Ascending weights each round
95/65
115/80
135/95
155/110
Find 1RM Pause FS w/ medium band tension
**all reps must have good form and core integrity
Accumulate 20 weighted hollow v-ups
Midline – After:
60 Hollow Rocks
Mobility
Couch Stretch: 1 min e/side
Tricep & Trap Roll w/ BB
Banded Monster Walks:
2 Rounds of
10 steps L
10 steps R
10 forward
10 backward
Conditioning
Rotating, 45 sec on / 30 sec off, for AMRAP in 4 rounds:
Bike for Cal
Mountain Climbers (R+L=1)
Row for Cal
Double Unders
AMRAP in 25 Minutes:
20 Lunges (in place)
20 Pushups
20 Situps
600M Run
*Find a steady pace that allows you to stay moving the entire time.
A) 2 pause jerk dips + 1 Jerk
*come to a dead stop in bottom of jerk dip
Work to heavy set for the day
B) BS: Find 3rm each with a 5 sec. hold in the bottom
Strength
Deadlift: 5 sets of 5 at 80% of 5rm
*no bounce
Conditioning
5 Rounds for Time:
8 Single Arm KB Snatch (53/35)
8 Single Arm OH Walking Lunges
8 Single Arm KB snatch w/ opposite arm
8 Single Arm OH Walking Lunges
6 Burpee Box Overs (20″)
Clean From Blocks below knee:
1 Clean pull to mid thigh + 1 Clean = 1
Every 90 sec. building to heaviest set for the day
3 sets on bar: 5 strict pullups + 5 H/A kips
Strength
FS: Work to 7RM for the day, beat 4/2
Conditioning
AMRAP in 17 Min:
300M Run w/ Medball (20/14)
18 Toes to Bar
16 DB Ground to Shoulder (50/35)
Snatch from blocks below the knee:
2 Snatch Pull to mid thigh + 1 Snatch =1
EMOM working to heavy set
Accumulate 20 strict HSPU facing wall
*focus on proper hand placement
Conditioning
AMRAP in 14 minutes, in teams of 2, one athlete working at a time:
30 Hang Power Snatches (75/55#)
30 Back Squats
30 C2B Pullups
30 Box Jumps (24/20)
Midline
Accumulate 60 Ab Wheel Roll Outs
*Scale with accumulating 2 min in plank.
16 min. clock:
–Min 1-11, every 90 sec:
1 clean + FS + Jerk
*start around 60% and build… if you fail, drop to last completed weight and finish all remaining with that weight
–Rest 1 min
–Min 13-16: Drop to 50% of the heaviest weight of day and complete:
3 Rounds for Time:
5 UB Squat Clean Thrusters
40 UB DU
10 min. to find 10 sec. Pause FS.
*full hand on the bar
Accumulate 12 Wallwalks + 1 HSPU facing wall
30 HSPU w/ 3 sec. hold in bottom of kip on each rep
*Focus on femur being parallel w/ground and shin perpendicular
