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Equipment needed:
–Bike, Rower
–Jump Rope.
–Pull Up bar or set of rings.
–Ab Mat.
–Barbell.
1 Round:
–200m Jog or 1min Row/Bike
–5 Bootstrapper
–5ea High Plank to Calf Stretch
–50 Single Unders
–10 Air Squats (on coach’s call)
–3 Strict Pull Ups or 6 Ring Row
1 Round:
–200m Jog or 1min Row/Bike
–3 Kip Swing + 1-2 Pull Ups or Pull Up Attempt
–3 Chest to Bar Pull Ups or 3 Jumping Chest to Bar Pull Up
–5 Sit-Ups (straight leg or ab mat)
–5 Clean & Jerk (using the barbell on coach’s call)
–3 Pike Handstand Push Up
–3 Strict Handstand Push Up
Clean & Jerk Build Up Sets 1x:
–3 Clean & Jerk @ workout weight
For time:
Run, 1.5 mi
120 Double Unders
100 Air Squats
80 Chest-to-bar Pull-ups
60 Straight Leg Sit-ups
40 Clean & Jerks, 115/75 lbs
20 Strict Deficit Handstand Push-ups, 4.5/3 in
For Time Scaled Version:
Run 12 min for distance
120 Single Unders
75 Air Squat
50 Ring Row
40 Straight Leg Sit Up
30 Clean and Jerk (75/55)
20 “Z” Press
For Time Minimal Gear Version:
Run 1.5 mile
120 Double Unders
100 Air Squat
80 C2B Pull Up
60 Straight Leg Sit Up
40 Dumbbell Clean and Jerk (50’s/35’s)
20 Strict HSPU (deficit 4.5/3)
For Time Bodyweight Version:
Run 1.5 mile
120 Toe Taps or Jump Rope
100 Air Squat
80 Bench Dips
60 Straight Leg Sit Up
40 Burpees
20 Pike Hanstand Push Up or Strict Handstand Push Up
Post Work 1x:
–1-min per side Banded Lat Stretch
–1min per side Bent Knee Calf Stretch
