3 way hip stretch x 3/ side
–then–
3 Rounds: 5 banded thrusters, 10/7 cal bike, 3 inch worm, 5 boot strappers
50 thrusters (35/25)
50 burpees
Run 600m
50 burpees
50 thrusters
18min cap
Couch Stretch 2mins /side
Lx ball pec smash 90sec /side
Bottom of squat hold (2mins unbanned, 3 mins banded)
–then–
3 rnds w/ PVC: 5 pass through, 5 OHS, 5 Sotts press, 5 snatch balance (10cm, 20cm, 30c, parallel, full squat)
Build weight throughout, aim for your last set to be 90% or better than your 1RM snatch
B, C & D will be a giant set. 3 rnds of 10 reps NOT for time but moving with purpose
Jog 400m + 4 rnds reverse tabata air bike
–then–
2-3 rounds 15sec beat swing, 5 ring row, 6 spiderman lunges, 3 inchworm + push up, 10 air squat
10-15mins on pull up, C2B or bar muscle up skill
*The goal here is to work towards a level just above your current ability
3 rounds
30 wall balls (9/6)
5 bar muscle ups
Rx+ 10 bar muscle ups
Goal <12mins
Scale bar muscle as needed to your ability level
Banded lat stretch 90sec /side
Roll/smash quads 90sec-2min /side
Foam Roll Upper Back/Lats 2mins /side
–then–
3 Rounds of Burgener Warm Up (rnd 1 PVC, rnd 2&3 empty bar)
–then–
3-5 rounds of 3 pos. snatch working up to work out weight
For Time: 30 Snatches, 135# / 95#
60/42.5kg
7min cap. Scale weight as needed
Easy row, bike or walk 5 min
–then–
3 Rounds NOT for time
15-20 BB good mornings
5 KB windmill /arm
Wall ball-o-rama
150/120 cal air bike
75 Thrusters (50/35)
50 SDHP
25 Burpee C2B pull up
Scale weight as needed
Foam roll/KB smash quads 3-5mins /side
Splits stretch
Row, bike 3mins
–then–
2-3 rounds: 5 RDL, 5 deadlift, 5 HPC, 5 strict press, 5 good mornings, 5 back squat
Work to a heavy set of 3 for the day
4 rounds
15m tyre flip
25 wall balls (9/6)
Accum. 50 pass throughs
50 banded pull aparts
30 bottoms up KB press (15 each arm)
–then–
3 rounds: 5 broad jump (focus on hip extension in jump)
5 inch worm with + push up
15 hollow rocks or 15sec hollow hold
Jog vacant block
21-15-9
Double DB ground to OH (20/15)
Ring push up
Scale weight and use normal push ups as needed
PVC front rack & banded tricep stretch
–then–
EMOM 6 min
Odd: 2 spiderman lunge /side, 30 single skips
Even: 6 BB good mornings, 6 FR lunge, 6 strict press
Superset with max KB hold (32/24)
5 rounds
15 deadlifts (60/40)
9 steps front rack walking lunge
3 clean and jerks
15min cap
Foam roll glute, ham, adductor
