Monday
Buy in – 3 Rounds
250m Row (easy to moderate)
8 double dumbbell deadlifts (light)
6 double dumbbell hang cleans (light)
4 double dumbbell push jerks (light)
A) 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position
Metcon – 5 rounds
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)
Tuesday
Buy in – EA Warm up
A) 3 Push Press + 3 Push Jerk @ 60% 1 RM Push Press
3 Push Press + 2 Push Jerk @ 65% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 68% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 70% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 73-75% 1 RM Push Press
Metcon –
8 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep)
20 Sit Ups (Rx+ 14 GHD sit ups)
rest a full 2:30 block between sets 4+5
Wednesday
Buy in – 2 Rounds
250m Row (easy to moderate)
5 inchworms
10 Kettlebell goblet thrusters (light)
3 spiderman stretch (each leg), 5 Bottom Half Burpees
10 hanging scap retractions, 5 kip to swing
Metcon – For time
1,000m Row
60 Wall Ball (20/14)
40 Lateral Burpee Over Rower
20 Ring Rows
20 Min cap
A) 1 1/4 Front Squats 5×3 @ 65/70/75/78/80+
Thursday
Buy in – 2 Rounds
30 Jumping Jacks / 10 Banded Glute Bridge / 10 each side Banded Clamshell / 10 Core Emphasis DeadBug / 5 TKE Each side
A) 10 Front Rack Step ups + 10 Heal Elevated Front Squats x4 sets building
B) 10 DB Bench Press + 10 DB Chinese Rows x4 sets building
Core Buy out x2-3 Sets
60 Flutter Kicks
60 Heel Taps
15 Sec GHD Hip Extension Hold
30 Sec Face up Chinese Plank
100ft Isolateral DB Farmers Carry (each side)
Friday
Buy in – 2 Rounds
12 Cal Air Bike / 10 Air Squats / 5 Hang Power Snatch / 5 Hang Power Cleans + Power Jerks
Mobility – Pain Ball on pec / Hand in High Band
A) Power Clean + Power Jerk 3-3-2-2-2
Metcon – 21-18-15-12-9
Cal Air Bike
Thrusters 95/65
partner 1 does round of 21, then partner 2 does round of 21, then 18s, then 15…..
December 5, 2022
