1. WL. Activation / 2 sets + Squat Clean
- 3 stiff leg DL
- 3 muscle cleans
- 3 tall squat cleans
, then
E2' for 10'
- 3 squat cleans @65-70%
2. Jerk Dip and Clean Pull
E1'30" for 6'
- 3x5 @70% of best C&J
, then
E1'30" for 6'
- 5 clean pulls @no tng @no high pull @65%
3. EMOM 14'
Odd: 12/10 cals row
Even: 10 WB + 1 rope climb
4. 3 sets
- 8 sandbag good mornings
- 8 prone WY
1. Upper Body Act. / 2 sets
- 5 straight arm band lat pulldowns
- 5 tall kneeling band rows
- 5 tall kneeling face pulls
2. 3 sets / 1'30" rest btw sets
- hold pull up pos. for 10", then
- max rep strict ring dip
3. 4 rounds for time / 1 min rest
- 15 HSPU
- 9 DL @heavy 102/75
- 15m HSW
4. Acc.Work
- 100 rep weighted situps
1. WL. Activation / 2 sets
- 6 snatch grip DL
- 3 snatch high pulls
- 3 muscle snatch
- 3 behind the neck snatch grip push presses
2. Squat Snatch @across @E2'
- 5x3 No TNG!
3. Back Squat @E2'
- 3x12 @60%
4. AMRAP 20'
- 20 pullups
- 30 cals row
- 40 russian swings
1. 3 sets
- 20" machine sprint
- 10/10m suitcase carry @mod
- 10/10 world's greatest stretch
2. EMOM 10'
- 1-2 BMU + 5-7 deficit pushups
3. WOD For Time
- 9-7-5 DL @heavy
- 21-15-9 T2B or Leg raises
Rest 2'
-21-15-9
DL @mod.
T2B or leg raises
4. 3- 4 sets
- 1 min bear hug carry
- 10/side bird dog
- 15/arm DB lateral raise
1. 2 sets:
- 6 band OH squats
- 6 bent over rows @snatch grip
- 6 snatch high pulls
- 6 muscle cleans
2. Find your daily max in 15 min
- 1 Power Snatch + 1 High Hang Power Snatch + 1 Low Hang Power Snatch
3. 3 rounds for time
- 400m run
- 21 Am, swings @32/24 24/16
- 12 Ring dips
4. 3-4 sets
- 8 seated good morning @20/30
- 8 ring face pulls
- 16 unbroken V-ups
1. SMR+ Shoulder mobility
2. 3 sets:
- 1 min row or bike
- 30" air squat
- 30" curtsy lunge https://youtu.be/rUD0rPjlxdQ
2. 3 sets:
- 5/5 bulgarian squats
- 5 tempo front squats 4x1x1x1 @25/35 kg
- 5 single strict pullups
3. 7 rounds for time
- 7 burpee C2B or 11 burpee pullups
- 30 DU's or 90 simple unders
4. EMOM 10'
Odd: 12 wallballs
Even: 6 Push presses @mod. weight
1. Act./ 3 sets
- 8 tall kneeling straight arm lat. pulldowns
- 8 ring face pulls
- 8 db KB DL @mod.weight
2. EMOM 16'
Odd: 45" rowing
Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps
3. E2' for 10'
- 10 DL @90/60
- 10 WB
- 10 T2B
4. 5 sets
- 12/12 raising clamshell
- 7m death march @mod db DB
- 30" superman hold
1. Clean Act. / 2 sets
- 4 banded clean pull @pvc
- 6 tall muscle cleans
- 6 tall squat clean
2. Work up to a max of the following complex in 15-18 min.
- 2 hang squat cleans + 1 squat clean
3. 3 sets
- 8 box jumps
- 4 clean pulls @100%
- 2 burpee BMU
4. 3 rounds for time
- 12 squat snatch @1x22.5/15
- 12 T2B / 20 Knee raises
1. Upper Body Activation / 3 sets
- 10 seated band rows
- 10/10 tall kneeling side bend lat. pull in
- 10 pendlay rows @bb
2. 3 sets
- 15 DB bench presses
- 15 DB pronated curls https://youtu.be/CIGPx1bx0Hs
3. For time 2 rds.
- 500m row
- 21 Clean & Jerks @50/35
- 21 bar facing burpees https://youtu.be/A6gQLuMMiA4
- 800m run
Rest 2 min btw. rds.
4. Acc. Work
- Tabata Hollow Hold
1. 3 sets:
- 1 min machine
- 10 hollow rocks
- 10/10m OH KB carry
- 10 prone angels
2. Pendlay Rows
- 3x8 @supinated grip @barbell+weight
3. E3' x 6
- 18/15 cals row
- 25 air squats
- 7 BMU / Jumping BMU
4. Acc. Work
- side plank lateral raise 3x12/side