Power Snatch Complex 7×1+1+1
(Snatch from floor + Hang AK + Hang BK)
BB OH Press 4×8
Slider Hamstring Curls 3×8-12
3 Rounds: 3’ on/1’ off
500m Row
AMRAP Burpees Over the Rower
Score = Total Burpees
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10’ Choice Skill Practice
Suggestions: HS Walks, Kipping (T2B, Pull-ups, HSPU), Double Unders, etc.
High Box Step-Down 4x6e (Goal is full ROM with all the work being done by the top leg)
Seated SL Pike Leg Lifts …
10’ Build to heavy Power Clean & Jerk Single
6 Rounds for Time: (10’ Cap)
8 Deadlifts
6 Hang Power Cleans
4 Push Jerks
Rx: 50/35kg
Rx+: 70/47kg
Accessory Strength – 3x
8e DB Side Lunge
8e DB Renegade Row
15’ Build to Front Squat 1RM
Tempo Chin-ups 4×4 (3s Pause @ top, 3s Eccentric) (Try to add wt.)
SL Bridge 3x15e (Try to add wt.)
Intervals
3 Rounds 30” on/30” off:
1. Toes to Rings
2. Super Burpees
3. Echo …
Sled Pushes 6x20yd E2MOM
Ring Push-ups 4×8-12
DB SL Bridge 3x15e
3 Rounds for Time: (16’ Cap)
Run 1 Lap
30 Wall Balls (20/14lb)
20 KB DL HP (24/16kg)
10 Burpees
Push Press 2×4, 2×3, 2×2
False-Grip Ring Row 4×10
High Box Step-Down 4x6e
For Time: (12’ Cap)
2-4-6-8-10-12 Back Squats (@ BW)
12-10-8-6-4-2 Toes to Bar
3-Position Hang Squat Snatch 7×1+1+1
(Hip Snatch + Hang Above Knee + Hang Below Knee)
Snatch-Grip RDL 2×8, 2×5
Rower Pike-up 3×10
4 Rounds for Max Total Distance:
Row 1:30 on/1:00 off
Banded KB Swings 5×8
“Cindy” (Record Results for ZP)
20’ AMRAP
5 Pull-ups
10 Push-ups*
15 BW Squats
*Push-ups to easy button on top of 5kg change plate
KB Wtd. Carries – 2-3x30m/side
SA KB Rack Carry
SA KB Suitcase Carry
“DT” Complex
Deadlift + Hang Power Clean + Push Jerk 6×4+3+2 E2MOM
Garhammer Raises 3×10
Side Plank Complex (Leg Lifts + Hip Dips) 3×10+10
10’ AMRAP
40 Double-Unders (100 Singles)
30 Plate Overhead Walking Lunges (15/10kg)
20 Plate Russian Twists
Front Squat 5, 3, 3, 2, 2, 2
Ring Dips 5×5-8
SA DB Row 5x8e
For Time: (12’ Cap)
21-15-9
Row Cals
Burpees over the Rower
KB Swings (24/16kg)
