15m – Dynamics
20m – OHS Prep & positioning work – full snatch review
15m EMOM setup in teams of 3:
Minute 1 – 9 OHS at light weight (no heavier than 95/65)
Minute 2 – 12 Box Jumps (no rebounding allowed) 24”/20”
Minute 3 – 15/10 Cal Row Sprint – hard
15m – Dynamics
5m – Review of Pause FS
15m – 3 sets of 3, no heavier than 70% of 1RM Front Squat
3RFT:
25 Air Squats
50 Double Unders
*8m time cap
DELOAD WEEK!
15m – Dynamics
10m – Split Jerk Coverage
15m – Non Maximal!!! Perfect technique!!! – the < 70% guideline applies, but most people don’t have a max rack jerk so it’s harder to say.
8m Tabata (20s/10s) – 2m per movement:
15m – Dynamics
Core Accessory – Every 90s for 7:30s (5 rounds):
10m amrap:
40 Box Jump Overs 24”/20”
30 Russian KBS 32kg/24kg
20 V-Ups
15m – Dynamics
10m – Thruster Review
10m - Set up teams of 4 and stations. Score for the day is total cals.
16m EMOM (4 rounds):
Minute 1 - 45s Row for Cals - max effort
Minute 2 - 21 Thrusters 95/65
Minute 3 - 15 Burpees
Minute 4 – Rest
*Scaled version – 18 Thrusters 65/45, 12 burpees. Further scaling is obviously encouraged where necessary! This is just a guideline. Remember friends - the goal is to finish the work every minute, confidently, and fast! There should be no 'I'll just get as many as I can' on any minute.
SNATCHES!
15m – Dynamics
10m – Snatch Review
15m – Establish a 2RM Snatch
MetCon - 3m amrap:
Full Snatches @ 75% of 2RM
A. Dynamics
B. 10m EoMOM:
C. Kipping Clinic
D. MetCon - 21-15-9-6-3:
Chest to Bar Pull Ups
Box Jump Overs 24"/20"
15m – Dynamics
10m – HSPU Clinic
10m – Movement Prep & scaling
MetCon - FT: 21-15-9
Deadlift 225/155
HSPU
Pistols (total – not per leg)
*12m time cap
15m – Dynamics
10m – Kipping Clinic
10m – Movement Prep
16m EMOM – every round is 45s of work/15s rest:
1-TTB
2-Row for Cals
3- Plank Hold (elbows)
4-Box Jumps 24”/20”
*Have athletes get in teams of 4 and setup a station together. They can setup in a rough lane running from the pull up rig out – select 2-3 pull up stations, then the rower, then some empty space, and then finish it with a box or two. They will each start on a station, and then march through the workout in the order above for 16m. Working for 45s and resting/transitioning for 15s. There is no need to keep score today as it will get REALLY crazy. Just encourage athletes to push themselves and get as much work done in each window as possible!
15m – Dynamics – include WBS
5m – FS Review
Strength – 16m:
5m – WBS mechanics review & breathing chat
6m amrap:
WBS 20lb/14lb to 10’/9’
15m – Dynamics
15m – Muscle Up Clinic
Brief Double Under Review & Workout Prep
12m amrap:
5 Muscle Ups (scaled 2:1 CTB or Pull Ups)
15 Thruster 95/65
30 Box Jumps 24”/20”
15m – Dynamics
5m – Deadlift Review
Strength – Deadlift – 15m:
12m Clock:
0-5m:
800m Run
15 Burpees
*Max Russian KBS 32kg/24kg Remaining Time
7-12m:
800m Run
15 Burpees
*Max Russian KBS 32kg/24kg Remaining Time
15m - dynamics
15m - hspu clinic
10m - movement prep and setup
8m infinity ladder:
3/6/9/12...
Box Jumps 30"/24"
HSPU
15m - Dynamics
10m - Kipping Clinic
10m - Power Snatch Review
MetCon - 5RFT:
5 Power Snatch 135/95
12 TTB
*12m time cap
10m - Dynamics
5m - Scaling Options
10m - Strength work, complete:
10m - Hang Clean/Push Press Review
MetCon - 8m Infinity Ladder:
5 Hang Clean & S2OH 155/105
15 WBS
10/30, 15/45, 20/60...
15m – Dynamics
5 Rounds, 1m on/1m off:
10m - Movement Prep
10m Clock - 2m Tabata Per Movement (20s on/10s off):