Monday
Buy in – EA Warm up
A) 3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg)
5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)
B) Snatch – 5×3 @6-7/10
Metcon – For Time
12 Squat Cleans
24 C2B Pull ups
12 Squat Cleans
Tuesday
Buy in – 2 Rounds
1 min Row / 20 Hip Flows / 10 Cossack Squats / 10 Pause Empty Bar Back squats
Mobility – Pain ball on glutes
A) Tempo Back Squat x1 @32×1 + Back Squat x4 build to a moderate (60-70%) and do 4 sets
Metcon – For time
30 Devil Press (35/20s)
20 Handstand Push ups
15 Devil Press
10 Handstand Push ups
Wednesday
Buy in – 2 Rounds
30 Jumping Jacks / 200m Jog / 10 Prisoner Good Mornings / 10 Light Deadlifts / 10 Box Step ups
Mobility – Hamstring on Post
A) Deadlift 5×5 @ 60-70%
Metcon – For Time
400m Run
70 Double Unders
30 KB Swings
50 Box Step Ups
30 KB Swings
70 Double Unders
400m Run
Thursday
Buy in – 2 Rounds
20 Walking Lunges w/torso twist / 5 Broad Jumps / 10 Deadbugs / 1 min Front Rack Fixer
A) Pistol Progression-
50% of 2 min test into 50 Ft DB SA OH Lunge (switch arms half way)
Rest 60 sec
40% of 2 min test into 100 ft DB SA OH Lunge
(switch arms half way)
Rest 60 sec
30% of 2 min test into 150 ft DB SA OH Lunge
(Switch arms half way)
B) Power Clean x3 + Split Jerk x1
6 sets building to 70-75% of Clean
C) Front Squat x3 + Split Jerk x1
6 sets building to 75-80% of Clean
Friday
Buy in – 2 Rounds
300m Row / 10 Single Arm KB Thrusters (each arm) / :30 sec HS Hold
A) Bench Press 5×5 @60%ish
Metcon – 3 Sets 1 every 5 minutes
20/16 Cal Row
20 Wallballs (20/14)
50 Ft Bear walk (Rx+ 25ft HS walk)
June 20, 2022
