Oly:
1) E30s for 5mins: 2 Cleans + 2 Jerks @ 65% Max for guys, 70% Max for girls.
After E30s portion, athletes will continue on in the ladder every 2 minutes, guys adding 10#, girls adding 5# every 2 minutes -- *Cleans must be TnG.*
Strength - EMOM12:
A) Front Squat 2 @ 80%
B) 12-15 Box Jumps 30/24"
Conditioning:
5 Rounds:
5-4-3-2-1 Rope Climbs
10 Cals on Assault Bike
Extra Class Work:
5 Rounds:
5-4-3-2-1 Rope Climbs
10 Cals on Assault Bike
Friday, April 18, 2014
Thursday, April 17, 2014
Friday, April 18, 2014
1) Snatch Complex Ladder -- Snatch, Hang Snatch, Snatch Balance, OHS
Guys begin @ 115 and go up by 10#
Girls begin @ 85 and go up by 5#
(EMOM if alone, if two or 3 people, just cycle through as fast as possible Minimum 10 minutes, so for ex. if you cannot get the 6th weight, go back down to the 5th weight and continue on until 10 minutes - treat it first as a ladder that could come up in competition, secondly as a training piece)
2) Alternating Double Tabata (16 rounds, alternate between 1 and 2):
1. Chest-to-Bar
2. Weighted Pistols (44/35#)
*Score is worst round of each (i.e. CTB - 6, WP - 8)*
3) With a 25 minute running clock complete:
2 Rounds of:
200m Farmers Carry 55/35# (cut across grass)
10 Manmakers 55/35#
at 12mins begin:
5min EMOM:
Sled Push Curb and Back (45#/25# on sled)
5min EMOM:
Sled Drag (With Straps on shoulders) D&B (45/25#)
3min EMOM:
Sled Pull (Backwards holding straps) D&B (45/25#)
Guys begin @ 115 and go up by 10#
Girls begin @ 85 and go up by 5#
(EMOM if alone, if two or 3 people, just cycle through as fast as possible Minimum 10 minutes, so for ex. if you cannot get the 6th weight, go back down to the 5th weight and continue on until 10 minutes - treat it first as a ladder that could come up in competition, secondly as a training piece)
2) Alternating Double Tabata (16 rounds, alternate between 1 and 2):
1. Chest-to-Bar
2. Weighted Pistols (44/35#)
*Score is worst round of each (i.e. CTB - 6, WP - 8)*
3) With a 25 minute running clock complete:
2 Rounds of:
200m Farmers Carry 55/35# (cut across grass)
10 Manmakers 55/35#
at 12mins begin:
5min EMOM:
Sled Push Curb and Back (45#/25# on sled)
5min EMOM:
Sled Drag (With Straps on shoulders) D&B (45/25#)
3min EMOM:
Sled Pull (Backwards holding straps) D&B (45/25#)
Wednesday, April 16, 2014
Tuesday, April 15, 2014
Wednesday, April 16, 2014
*Swapping Tues/Wed programming days for Volume purposes*
Mobility: 12 mins to beat your 3RM Jerk Grip OHS, then complete Outlaw Warm-Up w/ 95#/65# if you can.
1) EMOM 12 (or until failure):
Clean + Hang Clean + 2FS + Jerk
*Weights the Same as Thruster/Snatch Ladder - Increase after every rep as if a Ladder*
2) Team
As a team of two (three if possible) complete (one working at a time)
22min Cap:
100 Cal Row
100 KBS (OH) 53/35#
100 DUs
100 Thrusters (75/55#)
Individual -
22min Cap:
100 Cal Row
100 KBS (OH) 53/35#
100 DUs
100 Thrusters (75/55#)
Mobility: 12 mins to beat your 3RM Jerk Grip OHS, then complete Outlaw Warm-Up w/ 95#/65# if you can.
1) EMOM 12 (or until failure):
Clean + Hang Clean + 2FS + Jerk
*Weights the Same as Thruster/Snatch Ladder - Increase after every rep as if a Ladder*
2) Team
As a team of two (three if possible) complete (one working at a time)
22min Cap:
100 Cal Row
100 KBS (OH) 53/35#
100 DUs
100 Thrusters (75/55#)
Individual -
22min Cap:
100 Cal Row
100 KBS (OH) 53/35#
100 DUs
100 Thrusters (75/55#)
Monday, April 14, 2014
Tuesday, April 15th, 2014
Swapping Tues/Wed days for Volume purposes
1) King Kong
3 Rounds of:
1 Deadlift 455#/300#
2 Muscle-Ups (Bar MU if you did Ring MU yesterday)
3 Squat Cleans 250#/185#
4 HSPU
*(Scale to 90% of DL / SqClean if your maxes are less than 485/315, or 265/200#)*
2) Back Squat -- 70% x 5, 75% x 5, 80% x 5, 85% x 5, 5RM (in one attempt, try to 5RM your 3RM from last week #FailCity)
3) EMOM 10:
3 Power Snatch 135#/95# *(Try to work on getting back to ground without stopping at hang, for speed, if this is too heavy to do that lighten it just a bit, not much)*
3 Strict Pull-Ups
Class Extra Work:
3) EMOM 10:
3 Power Snatch 135#/95# *(Try to work on getting back to ground without stopping at hang, for speed, if this is too heavy to do that lighten it just a bit, not much)*
3 Strict Pull-Ups
1) King Kong
3 Rounds of:
1 Deadlift 455#/300#
2 Muscle-Ups (Bar MU if you did Ring MU yesterday)
3 Squat Cleans 250#/185#
4 HSPU
*(Scale to 90% of DL / SqClean if your maxes are less than 485/315, or 265/200#)*
2) Back Squat -- 70% x 5, 75% x 5, 80% x 5, 85% x 5, 5RM (in one attempt, try to 5RM your 3RM from last week #FailCity)
3) EMOM 10:
3 Power Snatch 135#/95# *(Try to work on getting back to ground without stopping at hang, for speed, if this is too heavy to do that lighten it just a bit, not much)*
3 Strict Pull-Ups
Class Extra Work:
3) EMOM 10:
3 Power Snatch 135#/95# *(Try to work on getting back to ground without stopping at hang, for speed, if this is too heavy to do that lighten it just a bit, not much)*
3 Strict Pull-Ups
Sunday, April 13, 2014
Monday, April 14, 2014
1) Oly/Gymnastics
Snatch Balance + 2 OHS @ 85-90% to start, up to 100-110% x 5 Sets
** After each set do 1 Max UB Set of Ring MU** -- Take each to complete failure.
2) Death by Rope Climb 15'
*(If less than 4 rounds go back down the ladder, i.e. 1-2-3-4(f)-3-2-1)*
3) For time:
30 DB Snatch 85/65#
30 HR Burpees
30 DB Goblet Squats 85/65#
30 V-Ups
Rest 1:1 then Repeats w/ 15 reps/exercise.
Extra Work for Class:
Death by Rope Climb (If less than 4 rounds go back down the ladder, i.e. 1-2-3-4(f)-3-2-1)
Snatch Balance + 2 OHS @ 85-90% to start, up to 100-110% x 5 Sets
** After each set do 1 Max UB Set of Ring MU** -- Take each to complete failure.
2) Death by Rope Climb 15'
*(If less than 4 rounds go back down the ladder, i.e. 1-2-3-4(f)-3-2-1)*
3) For time:
30 DB Snatch 85/65#
30 HR Burpees
30 DB Goblet Squats 85/65#
30 V-Ups
Rest 1:1 then Repeats w/ 15 reps/exercise.
Extra Work for Class:
Death by Rope Climb (If less than 4 rounds go back down the ladder, i.e. 1-2-3-4(f)-3-2-1)
Friday, April 11, 2014
Saturday, April 12, 2014
#Skulls:
1) Snatch Ladder -- Teams of 3, EMOM Complete the ladder:
Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
2) In your team of three complete:
4 rounds of:
DT
Mary (Sub 15 Ring Dips for Pull-Ups if you did Friday's full day)
(Partner A does 1 round of DT, then moves on to 1 Round of Mary, Partner B does DT once A is done and moved on, then from Mary to Rest, from Rest to DT, etc. until the whole team has completed 4 rounds of each).
3) TBD
1) Snatch Ladder -- Teams of 3, EMOM Complete the ladder:
Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
2) In your team of three complete:
4 rounds of:
DT
Mary (Sub 15 Ring Dips for Pull-Ups if you did Friday's full day)
(Partner A does 1 round of DT, then moves on to 1 Round of Mary, Partner B does DT once A is done and moved on, then from Mary to Rest, from Rest to DT, etc. until the whole team has completed 4 rounds of each).
3) TBD
Thursday, April 10, 2014
Friday, April 11, 2014
From here on out Regional Training will look like this:
Monday: Oly + Gymnastics + Metcon
Tuesday: Interval Oly + Metcon
Wednesday: Interval Strength/Oly/Gymn + MetCon
Thursday: Off
Friday: Double Day - Maxes in morning session, Running clock Metcon in afternoon.
Saturday: Skulls - Team practice.
Session One:
Oly:
1) Snatch - 60% Double, 70% Double, 80% Single, Heavy Single (No more than 2 misses)
2) C&J - 60% x 2+1, 70% x 2+1, 80% x Single, Heavy Single (No more than 2 misses)
3) Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, Heavy 3 (one additional attempt above 85%)
Gymnastics:
Reverse Tabata (:10 on, :20 off):
Bar Muscle-Ups **Don't Rip**
**Rest at least 3 hours**
Session Two -
With a 20 Minute running clock complete:
7 Minute AmRap of:
25 WB Unbroken (Mandatory break at 25, no less, no more. Get as many sets in as you can. Cannot stop and rest with ball, only acceptable break would be a complete loss of balance but try to avoid, classic 20/14# to 10'/9' target).
From 7-12 minutes you must complete:
Max lengths of FR Walking Lunge with Axle (115/75) (Down = 1 round, back = 1 round) (Must be unbroken lengths, steps should be continuous, i.e. no gathering feet after steps)
From 12-20 minutes:
Get as far as you can in the ladder (1-2-3-4-5, etc.)
Strict Pull-Up
OHS w/ Axle Bar (115/75#) (Mandatory Squat Snatch to start from ground)
Class Extra Work:
1) Reverse Tabata: Bar MU
2) 7 Minute AmRap of:
25 WB Unbroken (Mandatory break at 25, no less, no more. Get as many sets in as you can. Cannot stop and rest with ball, only acceptable break would be a complete loss of balance but try to avoid, classic 20/14# to 10'/9' target).
Monday: Oly + Gymnastics + Metcon
Tuesday: Interval Oly + Metcon
Wednesday: Interval Strength/Oly/Gymn + MetCon
Thursday: Off
Friday: Double Day - Maxes in morning session, Running clock Metcon in afternoon.
Saturday: Skulls - Team practice.
Session One:
Oly:
1) Snatch - 60% Double, 70% Double, 80% Single, Heavy Single (No more than 2 misses)
2) C&J - 60% x 2+1, 70% x 2+1, 80% x Single, Heavy Single (No more than 2 misses)
3) Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, Heavy 3 (one additional attempt above 85%)
Gymnastics:
Reverse Tabata (:10 on, :20 off):
Bar Muscle-Ups **Don't Rip**
**Rest at least 3 hours**
Session Two -
With a 20 Minute running clock complete:
7 Minute AmRap of:
25 WB Unbroken (Mandatory break at 25, no less, no more. Get as many sets in as you can. Cannot stop and rest with ball, only acceptable break would be a complete loss of balance but try to avoid, classic 20/14# to 10'/9' target).
From 7-12 minutes you must complete:
Max lengths of FR Walking Lunge with Axle (115/75) (Down = 1 round, back = 1 round) (Must be unbroken lengths, steps should be continuous, i.e. no gathering feet after steps)
From 12-20 minutes:
Get as far as you can in the ladder (1-2-3-4-5, etc.)
Strict Pull-Up
OHS w/ Axle Bar (115/75#) (Mandatory Squat Snatch to start from ground)
Class Extra Work:
1) Reverse Tabata: Bar MU
2) 7 Minute AmRap of:
25 WB Unbroken (Mandatory break at 25, no less, no more. Get as many sets in as you can. Cannot stop and rest with ball, only acceptable break would be a complete loss of balance but try to avoid, classic 20/14# to 10'/9' target).
Tuesday, April 8, 2014
Wednesday, April 9th, 2014
Oly:
Running on a reverse tabata clock (:10 on, :20 off) complete:
5 rounds of 2 Power Clean @ 155#/105#
5 rounds of 1 Power Clean + 1 Squat Clean @ 185#/125#
5 rounds of 1 Squat Clean @ 205/135#
5 rounds of 1 Squat Clean @ 235#/160#
Skill:
AmRap10:
2 Legless Rope Climbs
4 Strict Ring Push-Ups (feet highly inverted)
6 OH DB Squats (70/55#)
8 Triple Unders
Conditioning:
Complete 50 DB Thrusters for time (65/45#)
*EMOM complete 5 burpees, begin with a set of burpees*
Class extra work:
Chose one of the three pieces above to complete after class - Look at it like this:
If you are a ninja do Oly
If you are a beast do Skill
If you need cardio/intensity work do Conditioning.
Running on a reverse tabata clock (:10 on, :20 off) complete:
5 rounds of 2 Power Clean @ 155#/105#
5 rounds of 1 Power Clean + 1 Squat Clean @ 185#/125#
5 rounds of 1 Squat Clean @ 205/135#
5 rounds of 1 Squat Clean @ 235#/160#
Skill:
AmRap10:
2 Legless Rope Climbs
4 Strict Ring Push-Ups (feet highly inverted)
6 OH DB Squats (70/55#)
8 Triple Unders
Conditioning:
Complete 50 DB Thrusters for time (65/45#)
*EMOM complete 5 burpees, begin with a set of burpees*
Class extra work:
Chose one of the three pieces above to complete after class - Look at it like this:
If you are a ninja do Oly
If you are a beast do Skill
If you need cardio/intensity work do Conditioning.
Monday, April 7, 2014
Tuesday, April 8th, 2014
Oly:
1) Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
2a) Sn Hi-Pull - 80% - 4s x 2r
2b) Sn PP + OHS - 5+1 @ 70, 75, 80, max
Strengpf:
Tabata (16 rounds, alternating movements):
1. Back Squat 225#/155#
2. T2B
Conditioning:
7 Rounds:
400m Run
Max Set HSPU
*Rest 2min between sets*
Extra Class Work:
Conditioning:
7 Rounds:
400m Run
Max Set HSPU
*Rest 2min between sets*
1) Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
2a) Sn Hi-Pull - 80% - 4s x 2r
2b) Sn PP + OHS - 5+1 @ 70, 75, 80, max
Strengpf:
Tabata (16 rounds, alternating movements):
1. Back Squat 225#/155#
2. T2B
Conditioning:
7 Rounds:
400m Run
Max Set HSPU
*Rest 2min between sets*
Extra Class Work:
Conditioning:
7 Rounds:
400m Run
Max Set HSPU
*Rest 2min between sets*
Monday, April 7th, 2014
This week you will need to figure out your own schedule based on a few things:
#1 - If you came all weekend and need to rest today DO SO! Figure out what days you will come the rest of the week, and try to make Skulls on Saturday.
#2 - If you need to do any of the remaining workouts you should plan to do so this week as either extra work from class, or in place of a metcon for the full competition training.
#3 - Remember to be smart as you begin adding volume back into your training, think about it in "workouts per week" - if each labeled section on here is 1 workout, class will typically have 2, this will typically have 3. If you have been hurting from the Open you should be looking to add one workout per week over the next 3-4 weeks (i.e. don't jump onto this blog full go and get straight to 15-18 workouts if you aren't ready for that) Do class and add in some work gradually, get to 12-13 this week, then 13-14 next week, 15 in 3 weeks, then we will deload for regionals.
Oly:
1) 3-Position Clean + Jerk: 60, 65, 70, 75, 80, Max
2a) Clean Pull - 100% of Clean x 4s x 3reps
2b) FS - 70% x 3, 75% x 3, 80% x 3, 3RM
EMOM12:
1) Hang Power Clean 225/155 x 4
2) Muscle-Up 3 + 3
3) 10-12 KBS (100/70#)
MetCon:
4 RFT:
Max Rep Bench Press, bodyweight
50m Sled Push w/ (2) 45s
Class Extra Work:
EMOM 15:
1) Ring Dips: 5 Kipping + 5 second hold in support then Drop, complete 2-3 sets per minute.
2) 50m Sled Push w/ (2) 45s
3) 10-12 KBS (100/70#)
#1 - If you came all weekend and need to rest today DO SO! Figure out what days you will come the rest of the week, and try to make Skulls on Saturday.
#2 - If you need to do any of the remaining workouts you should plan to do so this week as either extra work from class, or in place of a metcon for the full competition training.
#3 - Remember to be smart as you begin adding volume back into your training, think about it in "workouts per week" - if each labeled section on here is 1 workout, class will typically have 2, this will typically have 3. If you have been hurting from the Open you should be looking to add one workout per week over the next 3-4 weeks (i.e. don't jump onto this blog full go and get straight to 15-18 workouts if you aren't ready for that) Do class and add in some work gradually, get to 12-13 this week, then 13-14 next week, 15 in 3 weeks, then we will deload for regionals.
Oly:
1) 3-Position Clean + Jerk: 60, 65, 70, 75, 80, Max
2a) Clean Pull - 100% of Clean x 4s x 3reps
2b) FS - 70% x 3, 75% x 3, 80% x 3, 3RM
EMOM12:
1) Hang Power Clean 225/155 x 4
2) Muscle-Up 3 + 3
3) 10-12 KBS (100/70#)
MetCon:
4 RFT:
Max Rep Bench Press, bodyweight
50m Sled Push w/ (2) 45s
Class Extra Work:
EMOM 15:
1) Ring Dips: 5 Kipping + 5 second hold in support then Drop, complete 2-3 sets per minute.
2) 50m Sled Push w/ (2) 45s
3) 10-12 KBS (100/70#)
Friday, April 4, 2014
Saturday, April 5th, 2014
Skulls:
1. 20 255#/155# DL UB, 12 HSPU UB, Rest 2min, 12 HSPU UB, 20 255#/155#DL UB
2. Thruster Ladder - 20 seconds to make lift, 10 seconds to transfer.
Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
3. 3 rounds of:
2 Rope Climb
3 225#/135# Squat Cleans
4. 3 Burpee MU + 30s Rest Amrap in 7mins.
1. 20 255#/155# DL UB, 12 HSPU UB, Rest 2min, 12 HSPU UB, 20 255#/155#DL UB
2. Thruster Ladder - 20 seconds to make lift, 10 seconds to transfer.
Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
3. 3 rounds of:
2 Rope Climb
3 225#/135# Squat Cleans
4. 3 Burpee MU + 30s Rest Amrap in 7mins.
Thursday, April 3, 2014
Friday, April 4, 2014
Oly:
1) Power Clean 70% x 3, 75% x 3, 80% x 3, 3RM
2) Power Jerk 60% (of Split Jerk) x 3, 65% x 3, 70% x 3, 3RM
3) OHS - 70% x 3, 75% x 3, 80% x 3, 3RM
Strength/Gymnastics:
EMOM 14:
1) 14-16 Pistols (or scale to goblet squat weighted 30" step-ups - try to mimmick pistol position)
2) 100/70lb DB Snatch - 3-4/arm
**If you can separate into two different sessions do so -- or rest ~1hr between these two sections**
Conditioning:
3 rounds of:
12-9-6:
Hang Power Snatch @ 115#/85#
Chest-To-Bar
*Rest 3mins after each 12-9-6 round, then repeat x 2 -- This is going to smoke the grip, so manage it as you would an Open/Regional workout*
Class assistance work
From here on out I will be posting additional work if you are deciding to do class, but still want to do extra work. This will mainly be for people in the early morning or late afternoon who are doing team. If you are able to come during the 'mid-day skulls' you can choose to do the full day above or class + assistance work (or in reality whatever you like). Teams do not need to volumize for Regionals like Jenny/individuals will, so switching to this program if you have seen success with class programming is not entirely necessary. However each day there will likely be something posted that you could and should benefit from. This will alternate between gymnastics, olympic, and strength work so try to not pigeon hole yourself into just doing the gymnastics assistance everyday.
Do class (Scale KB Snatches to Heavy DB Snatch for Class Death By) then complete...
EMOM15:
1. 14-16 Pistols (or scale to goblet squat weighted 30" step-ups - try to mimmick pistol position)
2. 6-8 Chest-to-Bar
3. Hang Power Snatch 7 Reps @ 115/85#
1) Power Clean 70% x 3, 75% x 3, 80% x 3, 3RM
2) Power Jerk 60% (of Split Jerk) x 3, 65% x 3, 70% x 3, 3RM
3) OHS - 70% x 3, 75% x 3, 80% x 3, 3RM
Strength/Gymnastics:
EMOM 14:
1) 14-16 Pistols (or scale to goblet squat weighted 30" step-ups - try to mimmick pistol position)
2) 100/70lb DB Snatch - 3-4/arm
**If you can separate into two different sessions do so -- or rest ~1hr between these two sections**
Conditioning:
3 rounds of:
12-9-6:
Hang Power Snatch @ 115#/85#
Chest-To-Bar
*Rest 3mins after each 12-9-6 round, then repeat x 2 -- This is going to smoke the grip, so manage it as you would an Open/Regional workout*
Class assistance work
From here on out I will be posting additional work if you are deciding to do class, but still want to do extra work. This will mainly be for people in the early morning or late afternoon who are doing team. If you are able to come during the 'mid-day skulls' you can choose to do the full day above or class + assistance work (or in reality whatever you like). Teams do not need to volumize for Regionals like Jenny/individuals will, so switching to this program if you have seen success with class programming is not entirely necessary. However each day there will likely be something posted that you could and should benefit from. This will alternate between gymnastics, olympic, and strength work so try to not pigeon hole yourself into just doing the gymnastics assistance everyday.
Do class (Scale KB Snatches to Heavy DB Snatch for Class Death By) then complete...
EMOM15:
1. 14-16 Pistols (or scale to goblet squat weighted 30" step-ups - try to mimmick pistol position)
2. 6-8 Chest-to-Bar
3. Hang Power Snatch 7 Reps @ 115/85#
Wednesday, April 2, 2014
Thursday, April 3, 2014
Complete Rest
Use it you earned it!
Jay and I are discussing ways in which we can better work Regional work into classes for the next 3-4 weeks. We will have 1-2 weeks to train as a team with the workouts before we deload and prep for regionals -- keep up the hard work, I'm excited to watch our hard work pay off and have some fun!
Use it you earned it!
Jay and I are discussing ways in which we can better work Regional work into classes for the next 3-4 weeks. We will have 1-2 weeks to train as a team with the workouts before we deload and prep for regionals -- keep up the hard work, I'm excited to watch our hard work pay off and have some fun!
Tuesday, April 1, 2014
Wednesday, April 2, 2014
Oly:
1) 3Pos Snatch (Floor up) - 60, 65, 70, 75, 80, Max
2) Snatch Pull - 100% x 4s x 3r
3a) Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
3b) Push Press - 70% x 5, 75% x 5, 5RM
Gymnastics:
EMOM12
1. AmRap Sets of 5 T2B *Do 5 T2B, drop, short rest, repeat, exactly as done in 14.4*
2. 5/3 MU
3. 5 Bridge-Ups (try to push further, and hold for 2-3s at top, working mobility)
Conditioning:
2mins on, 1min off for 5 rounds (that is 5 rounds of the time intervals, not 5 rounds of the workout):
3 DL @ 365/235
6 burpees
9 WB (10ft Target, 30lb/20lb ball)
12 Cals on Rower
**Finish where you left off**
1) 3Pos Snatch (Floor up) - 60, 65, 70, 75, 80, Max
2) Snatch Pull - 100% x 4s x 3r
3a) Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
3b) Push Press - 70% x 5, 75% x 5, 5RM
Gymnastics:
EMOM12
1. AmRap Sets of 5 T2B *Do 5 T2B, drop, short rest, repeat, exactly as done in 14.4*
2. 5/3 MU
3. 5 Bridge-Ups (try to push further, and hold for 2-3s at top, working mobility)
Conditioning:
2mins on, 1min off for 5 rounds (that is 5 rounds of the time intervals, not 5 rounds of the workout):
3 DL @ 365/235
6 burpees
9 WB (10ft Target, 30lb/20lb ball)
12 Cals on Rower
**Finish where you left off**
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