Warm up: 3 rounds: 5 Hang power snatch / 5 Hang snatch / 5 Overhead squats
Hovocomplex snatch ( Power snatch + Hang snatch + Heaving snatch balance )
2. For time:
60 Hand planted bench jumps
30′ Handstand walk
15 High ass box jumps
30′ Handstand walk
60 Hand planted Bench jumps
Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL
2 Front squats + 5 Back squats
*Sets across. Go heavier than last week.
2. For time:
50 Pushups
50 Pullups
*Every minute including the first one, stop and do between 5 and 10 air squats ( pick a number at the beginning and commit to it.)
Warm up: 800 meter run
I go you go for 6 Rounds:
15 Calorie Bike
100 ft sled pull
100 ft Carry ( Med ball or Sandbag )
Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK
2. Strict pullups: 1 Set of max reps
3. 8 Rounds for time:
20 Double unders
1 Rope climb
20′ Handstand walk or 6 Handstand pushups
Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL
3 Front squats + 5 Back squats
*Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 3 weeks.
2. For time:
20 Single leg burpees
60 Kettlebell swings
20 Single leg burpees
Warm up: Dynamic mobility
Warm up: 1000 meter row
Every minute on the minute for 10 minutes:
Odds: Handstand Pushups x the right number
Evens: D ball over the shoulder x 8 ish
Every minute on the minute for 10 minutes:
3 Kneeling squat jumps
3 Reverse Burpees
3 Kneeling squat jumps
Every minute on the minute for 10 minutes:
4 Burpees
50′ Sprint
4 Burpees
50′ Sprint
*These 3 EMOM’s can be done in any order. No rest between them. This is a straight 30 minute effort
Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL
4 Front squats + 5 Back squats
*Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 4 weeks.
2. 3 Rounds for time:
5 Power snatches ( Don’t be a baby )
50 Double unders
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges
Bench press x 4
Pendlay Row x 6
2. 10 Rounds for time:
3 Heavy ass deadlifts
100 Meter run
Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk
For time:
6 Rounds of:
6 Handstand pushups
30 Double unders
6 Rounds of:
2 Clean and jerks 225 / 155
2 Muscle ups
6 Rounds of:
10 Wallballs
6 Box jumps @ 30″ / 24″
Directly into:
6 Minutes to find a 1 Rep max Clean and jerk
