STRENGTH
4 SETS OF;
MAX EFFORT STRICT PULL UPS
IMMEDIATELY INTO MAX EFFORT
KETTLEBELL SWINGS
REST 2:00 #53/35
CONDITIONING FOR TIME
1-2-3-4-5-6-7-8-9-10
DUMBBELL SQUATS
STRENGTH/SKILL
CONDITIONING
EMOM 30
1- 10 PUSH PRESS*
2- 200M RUN
3- 2 ROPE CLIMBS (3 GET UPS)
4- 15 BOX JUMPS
5- REST
* BUILDING IN WEIGHT
SKILL
10 minutes
KIPPING REVIEW
WORKOUT
AMRAP 15
10 CHEST TO BAR*
10 HANG POWER CLEANS
10 CAL MACHINE #115/75
*RX+ SUB 5 BAR MUSCLE UPS
CASH OUT
STRENGTH
5-10:00 COACHES CHOICE SNATCH TECHNIQUE
EVERY 2:00 X 5
3 SQUAT SNATCHES + 3 OHS
BUILDING IN WEIGHT
ACCESSORY
3 SETS OF
5 ZOTTS PRESS
EMOM 10
O- 10 DB FRONT SQUATS
E- 10 TOES TO BAR OR V-UPS
REST 5:00
EMOM 10
O- 10 DB DEADLIFTS
E- 10 DB BENCH PRESS
REST 5:00
EMOM 10
O- 10 CAL ROW
STRENGTH
CLEAN AND JERK TECHNIQUE
PARTNER WORKOUT
5 RFT
400M RUN TOGETHER
20 CLEAN & JERKS #135/95
SPLIT C&J EVENLY
WORKOUT
FOR TOTAL TIME
50 WALLBALLS
THEN.. 10-8-6-4-2
HANG POWER SNATCH
LATERAL BURPEES
REST 5:00
FOR TIME 2-4-6-8-10
LATERAL BURPEES
HANG POWER SNATCH
STRENGTH
5 SETS OF
10/10 BULGARIAN SPLIT SQUATS
HOLD DB'S AT YOUR SIDES/SUITCASE
SUPERSET WITH: 5X :45 DEAD HANG FROM PULL UP BAR
1:00 REST BETWEEN SETS
WORKOUT FOR TIME
STRENGTH
12M TO BUILD TO HEAVY
1 SPLIT JERK
WORKOUT
FOR TIME
30-20-10 STRICT PRESS
PUSH UPS #95/65
REVIEW
DEVILS PRESS
EMOM 5
5 DEVILS PRESS* *BUILD IN WEIGHT
EVERY 4:00 X 4
15 ALT HANG DB SNATCHES
10 TOES TO BAR
200M RUN #50/35