P
A. q(2:30) x 5
2 Squat Snatches + 1 Hang Squat Snatch
*Starting at 70% and increasing each round
*complete all 3 reps as quick singles, not u/b reps
B. 3 rounds
Row for cals [3]
REST [1]
WB or AS [2]
REST [1]
Burpees [1]
REST [1]
F
A. q(2:30) x 5
3 Hang Muscle Snatch + 2 Hang Power Snatch + 1 OHS
*focus on leg drive, vertical bar path and bar contact at the hip
A. 00:00-15:00 Establish a 10RM BS
15:00-17:00 REST
17:00-23:00 q(1:30) x 4
5 BS @ 80% of 10RM
B. AMRAP [10]
6 sHSPU or sPress (fat bar or DBs)
9 ABMSU
12 BJ
*aim for 5-7 rounds moving smoothly threw each movement and quickly in transitions between movements
*for an additional challenge sub wall facing sHPSU, GHDSU, and 30/24” BJ. Only those athletes who can do 15+ u/b T2B should be doing GHDSUs
*pick your scales to allow for mostly u/b sets of 6 on sHSPU and sPress
C. 3 RFQ
16 alternating DB Curtsy Lunges
8L/8R single leg DB RDLs
15 DB or Ring Skull Crushers
P
A. q(2:30) x 6
BP
*sets 1-3: 3 @ 80% of 1 RM
*sets 4-6: 2 @ 85% of 1RM
*complete sets with a partner and spotter
F
A. q(2:30) x 6
8 Pushups or Dips + 50’ Sled Push
B. AMRAP [16] in teams of 2
10 BMU or sPU (1PWAT)
15 Burpees (synchro)
25 ABMSU (synchro)
35 AS (synchro)
*aim for a pace that doesn’t force you to stop but allows you to keep moving at a smooth rate. Try to pick a partner who moves at a similar rate
C. 4 RFQ
10 Chest supported DB Rows
15 Prone Y-T-I (lying face down on the ground and using no weights)
1:00 Couch Stretch
