Warm up - crossover symmetry activation, banded couch stretch, straddle hamstring stretch, 30 Air squats w/hip circle, 20 shoulder rolls, 10 OHS
Snatch Grip Push Press + 3 Overhead Squats
-Build up to a heavy set for the day.
High Hang Snatch + Snatch
5 x 1 rep @ 75%
“Killer Cage”
3 Rounds for time
1000m Bike Erg
7 Back Squat Squats 275/185#
35 Pull Ups
Warm up - banded couch stretch, straddle hamstring stretch, twisted cross stretch, lat/pec stretch, 10 Bulgarian split lunges (5 each leg), 2 rounds of: 7 toes to bar + 10 deadlifts + 25 Du’s
For time:
2000m Ski Erg
3 Rounds
15 Deadlifts 315/225#
30 Toes to Bar
150 Double Unders
PM Session
Warm up - 2 rounds of: 10 strict press/push press + 20 air squats + 10 shoulder rolls, start working up in weight…
EMOM x 10 minutes
Keep it lighter 50-60%
3 Front Squats
3 Push Jerk
For time:
500m Row
21 Strict HSPU
500m Row
15 Strict HSPU
500m Row
9 Strict HSPU
*Rest until 10:00 (Or rest at least 3 minutes rest)
500m Row
9 Strict HSPU
500m Row
15 Strict HSPU
500m Row
21 Strict HSPU
Warm up - banded couch stretch, twisted cross stretch, banded bully shoulder stretch, shoulder rolls, 2 rounds of 10 banded pull aparts + 10 push ups + 10 hang power cleans
Bench Press
2 WAVES of:
5 Reps @ 73%
3 Reps @ 80%
1 Rep @ 87%
*Rest as needed between sets. Increase weight on the second wave through from the first wave.
10-9-8-7-6-5-4-3-2-1
Bench Press 205/135#
Hang Power Clean 205/135#
3 Rounds for time
30 Wall Ball 30/20#
20 Chest to Bar Pull Ups
`100 Yard Sandbag Carry
Warm up - crossover symmetry activation, banded couch stretch, twisted cross stretch, 20 shoulder rolls, 20 air squats w/hip circle, ankle/calf squat stretch (weight on knees), 10 Bulgarian split lunges (5 each leg, deep as you can go), barbell warm up - 5 muscle snatch + 5 OHS + 3 snatch (until loose…)
Back Squats
10/8/6/4/2 reps
Snatch Doubles
-Sets of 2 singles all the way up to 75%, then increase by 5-10# each set until you reach a top set for the day.
Deficit Snatch Deadlifts
5 x 2 reps
*Start at 100% and work up in weight each set to a heavy 2 for the day. Re-set at the bottom between reps.
For time:
1000m Row
Then right into…
5 Rounds
9 Bar Muscle Ups
7 Parallette HSPU
Treat today as you would a competition. Work hard then rest recover. Then work hard again.
Warm up - banded couch stretch, straddle hamstring stretch, banded bully stretch (shoulder), 20 shoulder rolls, calf/ankle stair stretch, 2 x 5 Muscle snatch + 5 power snatch + 5 OHS
3 Min AMRAP with 90 sec Rest
10 Snatch 135/85#
Max Bar Facing Burpee
3 Min AMRAP with 90 sec Rest
10 Snatch 185/125#
Max Bar Facing Burpee
3 Min AMRAP with 90 sec Rest
10 Snatch 225/145#
Max Bar Facing Burpee
3 Min AMRAP
Max Rep Snatches 245/165#
Rest as needed
Deadlift Ladder with a partner
10 @ 135/95
10 @ 225/155
10 @ 315/205
10 @ 365/235
10 @ 405/265
10 @ 365/235
10 @ 315/205
10 @ 225/155
10 @ 135/95
Warm up - banded couch stretch, frog stretch, straddle hamstring stretch, twisted cross stretch, banded lat/pec stretch, 10 shoulder rolls, then warm up movements: complete 10 of each barbell movements and in between get 5 pull ups. Then work up in weight and complete 5 of each movement, then work up to working weight and get 3 of each movement. Make sure to get a few BMU in before you start as well.
For time
30 Calorie Bike
30 Pull Ups
30 Deadlifts 205/135#
20 Calorie Bike
20 CTB Pull Ups
20 Power Cleans 205/125#
10 Calorie Bike
10 Bar Muscle Ups
10 Shoulder to Overhead 205/125#
For Time
6 Rounds
30 KBS #70#53
15 Bench Press #185#115
Warm up - 500m Easy row, banded couch stretch, straddle hamstring stretch, twisted cross stretch, banded bully stretch (shoulder), banded lat/pec stretch, 2 rounds of: 10 shoulder rolls + 25’ HSW + 5 strict pull ups
Back Squats
3 x 10 reps @ 135/95
3 x 10 reps @ 225/155
Then,
5@60%,3@70%,1@75%
2000m Row
120’ HSW (in 10’ increments)
30 TTB
1000m Row
90’ HSW (in 10’ increments)
30 TTB
2000m Row
70’ HSW (in 10’ increments)
30 TTB
