Squat Snatch 6×2
SL DB Hip Thrust 4x8e
KB SA Farmer Carry 4x20m each
3x On 2:15 Interval (no rest)
1. 200m Run + max reps T2B
2. 200m Row + max reps DB ground to OH (2×40/25lbs)
Score = total …
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Back Squat 4×3 warm up
2×4 @ 85%
DB Floor Press 4×10
Band SA Pulldown (kneeling) 4x8e
10’ Amrap
12 Wall Balls (20/14lbs)
10 Deadlifts (60/40kg)
8 Pullups
12’ Squat Clean Max
DB Bent Over Row (2 DB’s) 4×10
Wtd Plank 4x30s
7 Rounds for Time
30 Double Unders (75 singles)
5 Hang Power Clean (Rx = 45/30kg)(Rx+ = 50/35kg)
7 Shoulder to OH
9 BW Squats
10’ Handstand Practice
Bear Complex (1e clean + front squat + push press + back Squat + behind neck push press)
5x”2” working to heaviest set
15′ Amrap
2-4-6-8-10… etc
Deadlift (Rx = 60/40kg)(Rx+ = 80/60kg)
Super Burpee Over Bar
Box Step …
5’ Double Under Practice
EMOM x4
1. 5 OH Squats (work ahap)
2. 40m Double KB Front Rack Carry
3. 25 Double Unders
4. 20s Ring Dip Support Hold
3 Rounds for max reps
1’ Pullup
1’ Thrusters (40/28kg)
1’ Cal Bike
2’ Rest
Start in …
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Deadlift 5×3, 1×10 @70%
SA DB Row 4x8e
Ring Superman 3×10
10’ Amrap
Rx
1 Power Clean (60/40kg)
5 Deload Pushups
5 Toes to Bar
7 Bodyweight squats
Rx+
1 Power Clean (70/50kg)
3 Handstand Pushups
5 Toes to Bar
7 Bodyweight Squats
Squat Snatch w/ pause at knee 3×2
Squat Snatch 3×2
SL DB Hip Thrust 4x8e
Band Facepulls 4×12
5’ Amrap
10 Alt. DB Snatches (40/25lbs)
5 Super Burpees
2’ Rest
5’ Amrap
10 SA DB OH Lunges (40/25)
5 DB Lying to Standing
Score = …
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Back Squat 4×3 warm up
1×6 @ 75%, 2×6 @ 80% all on 2’
10′ Pullup Work (work strength sets, or practice skill – muscle up, kip, CTB, etc)
4 Rounds for Time
200m Run
10 Front Squats (40/28kg)
20 Ab …
1km Row Time Trial
(go in two groups if necessary)
Squat Clean 6×2
12’ Amrap
16 KB Swings (24/16kg)
8 Box Jumps (24/20”)
8 BB Shoulder To OH (40/25kg)
KB Snatch 4x5e teaching
EMOM x8 Rounds (x2 each movement, on each side) KB SA Swing + KB Snatch + KB OH Reverse Lunge
Intervals x3 rounds
1’ on/30” off
Bike Cals
Pushup
Deadlift (70/50kg)
Toes to bar
Accessory – 3x on …
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