3 rounds: 5-10 low bar transitions (use this as skill work also), 10m lunge L – lunge R – 1 thruster (empty bar), 50 singles
10mins on bar muscle ups skill
21-15-9
Synchro thrusters (42.5/30)
9-6-3
Bar muscle ups
Thrusters must be locked out at the top together.
Bar muscle ups are not synchro but both athletes must complete 9-6-3 reps each
3 rounds: jog vacant block, 20-30sec HS hold, clean warm up
(5 RDL, 5 deadlifts, 5 hang muscle clean, 5 hang power clean, 5 front squats, 5 good mornings)
Spend time working on kipping HSPU or HR push ups.
50/40cal bike
35 HSPU
20 cleans (80/55)
50 double unders
20m double DB OH walking lunge (22.5/15)
35 C2B pull ups
50/40cal row
25min cap
Scaling: HR push up, clean 60/40, 100 singles, lunge 15/10, jumping C2B pull up
Accumulate:
50 V-ups or tuck ups
50 barbell roll outs
6mins easy AMRAP: 7/7 single KB deadlifts, 7 boot strappers, 40m shuttle (2 x 10m up/back)
–then–
3 x 10 single leg glute bridge
*1st working set at 75% 1RM snatch
Be able to do 5 reps, not 6
2mins band supported squat
–then–
3 rounds: 3 beat swing + 1 pull up + 3 beat swing, 10/10 lying leg crossovers, 30 double unders/singles
EMOM for 5mins
7 DB deadlifts + 5 DB hang squat clean + 3 DB push jerk
You choose the weight
12mins
3 rounds of:
7 power cleans (60/40)
9 TTB
11 box jumps (60/50)
–then–
3 rounds of:
7 power cleans (70/45)
9 TTB
11 box jumps
*keep adding 10kg M and 5kg F every 3 rounds
Banded hammy stretch 90sec /side
Banded couch stretch 90sec /side
5 rounds of Rowling: +/- is number of burpees (capped at 7)
–then–
3 rounds: 15 pass throughs, 10 squats/OHS squats, 10m crab walk (20sec hold if unable to hold hips up)
10mins to accumulate 40 strict C2B pull ups
*Use bands, scale to supine bar rows as needed to get a minimum 6 reps per set
3 rounds
500m row
10 single arm DB OHS (22.5/15)(5 /arm)
10 burpee pull ups
Use your normal pull up bar height for burpee pull ups, scale to SA DB walking lunge & burpee jumping pull ups as needed
90sec banded shoulder distraction / arm
90sec chicken wing stretch /arm
3 rounds Saturday Cindy in partners (1st round easy, 2nd moderate, 3rd race!)
5 jumping pull ups, 10m wheelbarrow each, 15 squats
–then–
EMOM for 5mins
1 power + 2 push jerks (increase weight each round
20mins
30 air squats
20/15cal bike
10 shoulder to OH (50/35)
Alternate movements each round with you partner
3 way hip stretch x3 /side
–then–
3mins easy skipping
–then–
5 x 3 position snatch (increase load each round)
10mins on barbell cycling efficiency
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Rx: 35/20, 60/35, 75/45, 95/55
Scaled: 25/15, 35/22.5, 42.5/30, 60/40
3 x 30-45sec banded plank
Banded front rack stretch 90sec /side
–then–
8min easy AMRAP: bike/row 45sec, 10 spiderman lunge, 10/10 lateral lunge, 15sec TIGHT beat swing
21-18-15-12-9-6-3
Front squat (45/32.5)
T2B
Goal <10mins
Couch stretch 2mins /side
10mins getting upside down
