1. Warm-up for running + core activation
2. Running / 3 sets
- 400m run + 200m just walking
3. 5 sets, ascending to a heavy
- 1 squat snatch + 1 hang squat snatch + 1 OHS
4. 5 rounds for time
- 15 DL @heavy
- 15 strict HSPU or 15 deficit pushups
5. Acc. work not for time
- 100 med ball v-ups
1. 3 sets
- 3 snatch DL
- 3 snatch high pulls
- 3 tall squat snatches
- 3 deep squat muscle snatch
2. Work upt to a max for the day in 15 min
3. Back Squat / E2' for 10'
- 1 reps @heavy weight - 85-90%
4. 3-4 rds.:
- 30 cals row
- 10 C2B or 15 Pull-up
- 15 air squat @AFAP
- 10 box jump
1. SMR + 2 sets
- 5/5 KB windmills
- 5/5 KB bottom-up presses
- 5/leg single KB front rack lunges
- 4/4 bulgarian split squats + jump
2. Push Press
- 5x5 @climbing weight
3. E7' x3
15-12-9
- Thrusters @25/30
- Bar facing burpees
4. Acc. work
3x 15 bent over lateral raise
1. Upper body act. / 2 sets
- 15 band pull aparts
- 15 hollow rocks
- 10 tall kneeling wall slides with foam roller
- 10/10 bottom up KB press @light
2. 4 sets
- 6 tall kneeling 1&1/4 DB press
- 4-6 strict HSPU
- 4-6 kipping HSPU
3. EMOM 15'
Odd: 15 Am. swings @24/16
Even: 15 wall balls
4. 3 sets
- 16 RDL @light weight
- 12 pandlay rows @same bar
- 8 ring face pulls
1. 2 sets
- 8 tempo hip thrusts @without weight
- 4/4 bulgarian split squat + jump
2. 2 sets
- 3 clean DL
- 3 high pull
- 3 high hang high pull
- 3 high hang power clean
3. Power Clean / EMOM 8'
- 2 P. Cleans @ascending, start 70%
4. Back Squat / EMOM 5'
- 2 reps @85+%
5. 4 rounds
- 12 pulls on the rower @RPE 10+ damper 10
- 6 banded broad jumps
- 6 D-ball ground to over the shoulder @heavy
- 6 burpee pull-ups
1. 3 sets
- 8/8 lateral pull downs
- 8 ring face pulls
- 8 tall kneeling triceps curls
2. 6 sets
- 6 hollow body hold + DB pull over
- 2/2 L-sit rope pull-ups
3. 3 rounds for time
- 30/20 cals row
- 20 hang squat cleans @43/30
- 10 lateral burpees
4. 5 sets
- 12 renegade rows - no pushups -
- 12 prone angels
1. Full Body Warm-up
2. Find your 5RM Push Jerk
3. 5 rounds for time
- 15/12 cals row
- 10 T2B or T2Ring
4. 5 sets @climbing weight
- 3 power cleans + 6 steps walking lunges + 3 thrusters
5. For time
- 100 HSPU or 100 HRPU
1. Snatch Act. / 2 sets
- 4 High pulls
- 4 Snatch balance
- 4 OH squats
2. Work up to a 2 rep max - /you can rest up to 15" btw reps/ in 15 min
3. Back squat / E2' for 12'
- 2 reps @80% +
4. For time 2 rounds
- 400m run
- 5 rope climbs
- 10 burpee box jump overs
1. SMR + Full body warm-up
2. E6' for 42'
- 18/15 cals row
- 15 Am. swings @24/16
- 12 pull-ups
- 9 burpees
- 6 DL @2xKB
3. Stretching
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