Easy 8min AMRAP: Jog 200m, 5 deadlifts, 5 push press/jerk, 5 front squat, 5 hang power snatch, 5 OHS
50 deadlifts (60/40)
40 hang power cleans
30 push jerks
20 step front rack walking lunge
Easy ride, walk 4-5mins
3 rounds
10 scap pull ups
10 scap push ups
10 0-45-90 shoulder raises
3 Rounds: 10 pass throughs, 10 banded press, 15m high knees, 15m butt kicks, 10 beat swings
–then–
3 rounds: Snatch transfer exercises
3 rounds
Run 400m
21 hang power snatch (35/25)
12 pull ups
Aim for <10mins. 12min cap
Foam roll lats, t-spine
3 x 30sec bar hang
Smack Shenanigans
30 deadlifts (100/70)
30/25 cal air bike
–then–
20 front squats (75/50)
20/16 cal row
–then–
10 snatches (50/35)
100 double unders
In teams of 2, 1 partner gets all 30 deads and 30/25 cals done then partner 2 does the same. Continue until finished
Easy walk 5mins
Foam roll quads, hams, calves
3 Rounds: 90sec bike or row, 10 ipsi/contra/4-way deadbugs, 10 reverse grip press, 10 roll over v-sit
150 KB swings (24/16)
*Each break do 2 wall climbs
3 rounds
10-15 coached GHD sit ups (indian file)
While waiting for GHD, accumulate:
4mins seated straddle
4mins saddle
Banded front rack stretch 90sec /side
–then–
Easy EMOM 6mins
Min 1: 10 air squat + 5 push up (elevated as needed)
Min 2: 45sec Double under practice OR 10 kip swings on rings
*60% across all sets
*Lifting every 3mins
EMOM for 16mins
Min 1: 7 wall balls (9/6) + 7 burpees + max double unders in remainder
Min 2: Rest
Couch stretch 2mins /side
Lx ball Pec smash 90sec /side
Foam roll/smash Glutes and Lats 6mins
–then–
3 Rounds: 7 jumping pull ups, 5/5 single arm DB deadlift, 5/5 reverse lunge w/ DB in front rack
12min AMRAP
20 alt. DB snatch (22.5/15)
15 pull ups
10-20mins stretching
Dynamic Warm up
– Upper
– Lower
– T-spine
5-10mins on squat therapy
Aim for 75% across all sets
3 rounds
20m sled push AHAP
Go heavy but you must keep moving for the entire 20m
3 rounds
Max strict pull ups
*10+ reps, use bands/rings rows as needed
*Superset A & B
2 rounds
30sec Banded plank
30sec right side plank
30sec left side plank
200 cal row/bike
1.6km wall ball run (9/6)
100 wall balls
50 DB snatches (20/15)
Complete in teams of 2.
With the excetpion of the run, 1 person works at a time. Only 1 ball needs to be carried on the run. Break up the reps however you need.
Goal <30 min
Accumulate 2mins in bar hang
