Pause clean dead lift (3 sec at each pos)
5x2, 4x2, 3x1
For time
1000m row
9 sdhp
21 hand stand push up
750m row
15 sdhp
15 hand stand push up
500m row
21 sdhp
9 hand stand push up
3x
12 band face pull 3.1.x.2
6 glute ham raise 3.0.x.1
4x -60sec rest
A1) 6 each DB reverse lunge 3.1.x.1 (front foot on plate, DB’s at sides)
A2) 8 hip ext 3.0.1.2
A3) 6 strict toes to bar/rings 3.1.1.1
For time
15 front squat 135/95
30 pull up
60 double unders
-1 min rest-
10 front squat 185/130
20 pull up
40 double unders
-1 min rest-
5 front squat 205/145
10 pull up
20 double under
Strict Press 3.1.x.2
5x2
4x2
3x1
4 rounds
12 db push jerk 50/35
15 kb swing 70/44
18 box jumps
(step down)
3x
30 sec tuck sit
30 sec handstand hold
4x -60sec rest
A1) 3-5 Strict pull up 3.2.x.2
A2) 6-8 Seated single arm db press 3.1.x.1
AMRAPx15
8 db snatch 50/35
12 push ups
24 ghd/straight leg sit up
Back squat 3.2.x.1
5x2
4x2
3x1
5 rounds (14 min cap)
300m run
10 oh squats 135/95
3x
30 sec hollow hold
10 band pull aparts 4.1.x.2
Press 1.x.2.3 (5,5,4,4,3)
3 rounds
24 wall ball
16 kb swing
8 renegade row
4x
A1) 6 each DB split squat 3.1.x.1
A2) 3-5 Strict pull up 3.1.x.2
EMOMx10
100m sprint
3 power cleans 70%
90 sec tuck sit
Pause clean dead lift
5x2, 4x2, 3x1
5 rounds
60 sec max row
16 kb sdhp 70/44
14 ghd sit up
2x
1 min push up plank (
6-8 single leg db RDL
4x 6-8 reps
A1) DB bench press 3.0.x.1
A2) Bent over row 3.2.3.1
AMRAPx15
2 muscle ups or 6 pull ups
4 handstand push up
8 over head squats 110/75
Back squat 3.2.x.1 (5,5,4,4,3)
4 rounds
40 second bike
10 db dead lift 50/35
30 double unders
2x
30 sec hollow hold
30 sec ghd hold (face down)
15 min to establish heavy bench press
3 rounds
21 double Russian kb swing
15 box jump 30/24
9 chest to bar
15 min to establish a heavy back squat
3 rounds
10 power snatch 115/85
35 wall ball
*10 min cap
100 abs of choice
2k row for time
*10 min cap
7 rounds
100m row or 30 second bike
3 DB Curtis P 50/35 (hang power clean, left lunge, right lunge, push press)
30 double unders
*Inversion Clinic
9 min ladder
3 hspu
3 front squat 145/100
3 burpee over bar
3 hspu
4 front squat
4 burpee over bar
3 hspu
5 front squat
5 burpee over bar
*continue until time runs out
15 min to establish heavy dead lift
For time
800m run
30 clean and jerk 185/130
800m run
3x
20 ab wheel outs
8 glute ham raise
5x
A1) 5 close grip bench press
A2) 8 bent over row
AMRAPx20
400m run
20 kb swing
15 ball slam
12 min to establish a heavy hang clean
7 rounds (12 min cap)
7 hang power cleans 70%
30 double unders
3x
20 banded good morning
20 ghd sit up
5x
A1) 5 tempo back squat 51x1
A2) 5 strict pull up
AMRAPx15
20/15 cal
12 oh squat 95/65
10 chest to bar pull up
*1 mile run test
5 rounds
200m run
10 dead lift 155/130
6 shoulder to over head 155/130
2 min L sit
3x8 back ext
12 min to establish a heavy hang snatch
10-9-8-7-6-5-4-3-2-1
power snatch 115/80
burpee
sit up x2
