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FOR TIME
25-20-15-10-5
RUSSIAN KBS #53/35
100M RUN AFTER EACH SET

THEN….

25-20-15-10-5
BOX JUMP OVERS 24/20"
100M RUN AFTER EACH SET

THEN….

SKILL
10:00 OF RING MUSCLE UP REVIEW
THEN
EMOM 5 OF;
ADV: 1-3 RING MUSCLE UPS
INT: JUMPING MUSCLE UP
BEGINNER: FLOOR TRANSITIONS/SUPPORT HOLD

STRENGTH
POWER CYCLING -POWER CLEAN AND JERK
4 SETS OF 10, MUST BE TNG
REST 1:00 BETWEEN SETS

WORKOUT
EVERY 2:00 X 5
30 DOUBLE UNDERS
10 TOES TO BAR

STRENGTH
FRONT SQUAT WAVES -WK1
3 SETS OF 5-3-1
55-65-75%

WORKOUT
FOR TIME
1000/800M ROW
50 ALT DB SNATCH #50/35
25 BOX JUMPS 30/24"

CONDITIONING
EMOM 10
O-12/10 CAL MACHINE
E- MAX PUSH UPS

AMRAP 25
400M RUN
40 WALKING LUNGES
20 WALLBALLS

WORKOUT
IN TEAMS OF 3

4 ROUNDS OF
30 PARTNER DEADLIFTS #225/155
30 SYCHRO BURPEES
15 WALL WALKS

STRENGTH
SNATCH COMPLEX
5 SETS OF 1* (1+1+1)
*COMPLEX 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OH SQUAT
WEEK 5 AT 85%+ SNATCH MAX
CAN BUILD!
TRY TO REMAIN TNG DURING COMPLEX
REST 2:00-3:00 BETWEEN SETS

CONDITIONING
50-40-30-20-10
CAL MACHINE
AIR SQUATS
DOUBLE UNDERS (X2)

STRENGTH
DEADLIFT
5X5, BUILDING IN WEIGHT

WORKOUT
FOR TIME
21-15-9
RUSSIAN KBS
HSPU

SKILL
REVIEW KIPPING PULL UPS, SPEND 10:00 WORKING

STRENGTH
EMOM 10
E- 10 PUSH PRESS, FROM FLOOR + BUILD IN WEIGHT
O- 5-10 KIPPING PULL UPS
*SCORE IS HEAVIEST WEIGHT + TOTAL PULL UPS