Pigeon Stretch :90 sec/side
Easy EMOM 8 min
–8 Box Step Up
–:45 sec Row
Low Bar Back Squat.
Use the heaviest weight you can for each set.
Use the heaviest weight you can for each set.
50 Banded Good Mornings
50 Weighted Overhead Sit-ups, pick load
Row or Jog 5 min
3 Rounds
–10 Reverse Lunge
–:15 sec Handstand Hold
–10 Air Squat
–10 Reverse Grip Press
15-12-9 reps, for time of:
Clean & Jerk, 115/75 lbs
Thruster, 115/75 lbs
Goal: Sub 9
3 rounds of:
Wall Handstand Hold, 20 secs
— then —
3 rounds of:
15 Handstand Shoulder Taps
3 Rounds
–7 PVC Pass Thru
–5 Barbell Good Morning
–5 Hang Muscle Snatch
–:30 sec Jump Rope
–5 Muscle Up Transitions
–add weight to muscle snatch each round if possible
For time:
21 Power Snatches, 115/75 lbs
21 Box Jump Overs, 30/24 in
9 Ring Muscle-ups
15 Power Snatches, 115/75 lbs
15 Box Jump Overs, 30/24 in
9 Ring Muscle-ups
9 Power Snatches, 115/75 lbs
9 Box Jump Overs, 30/24 in
9 Ring Muscle-ups
Goal: Sub 14
–5 min Double Under Practice
–Roll/Smash Lats
:90 sec/side
5 min jog (rope)
3 Rounds (empty bar)
–5 Deadlift
–5 Hang Power Clean
–5 Front Squat
–10 Plank Shoulder Tap
2 rounds for time of:
15 Squat Cleans, 185/135 lbs
30 Deadlifts, 275/185 lbs
60 Burpees
Teams of 2
–Athletes work together to accomplish the work and can break up the sets any way they want
–Goal: Sub 22 min
2 Rounds:
10 Band Front Raise
10 Band BTN Press
10 Band Pull Apart
Foam Roll/Smash: lats/calves (2 Min)
–20 Double Under
–10 Press w/ medball
–5 Kip Swing
5 rounds for time of:
10 Pull-ups
10 Ring Dips
15 AbMat Sit-ups
100m Shuttle Run (25ft at a time) or
(5 times back and forth in box if raining)
Goal: Under 18 Minutes
–Roll/Smash Upper Back
(2 min)
–Banded Shoulder Stretch
(:90 sec/side)
3 Rounds
–Row 250 meters
–5 Inchworm w/ push up
–5 Barbell Strict Press
Every 2 mins for 10 mins do:
10 Shoulder Press, 95/65 lbs
20/17 Row Calories
Banded Abmat Sit-ups 3×20
3 Rounds
–10 Banded Good Morning
–7 PVC pas thru in bottom of OHS
–5 PVC OHS
Then:
Burg Warm Up for Snatch
3 rounds for time of:
21 Wall Balls, 20/14 lbs
7 Power Snatches, 135/95 lbs
Goal: Sub 9
–Easy Row, Jog, or Rope for 5 min
–Couch Stretch
(2 min/side)
Easy 7 min AMRAP
–10 KB Swing (light)
–10 Goblet Squat
–10 Cal Row
–5 PVC Pass thru
Every 1 min for 21 mins, alternating between:
10 Double Dumbbell Ground To Overheads, 35/20 lbs
15/13 Row Calories
Rest 1 min
Hip Bridge 3×20
Rest as needed between sets.
–Banded Hammie Stretch
–:90 sec/side
2 Rounds
–5 Windmill/Arm
–5 Side Lunge/Leg
–5 Single Arm KB Press/arm (light)
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Laying “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)