Every 30 seconds for 5:00 minutes (22 total reps):
– 2 Banded Deadlifts @ 60% + Band – DEMO VIDEO
then…
1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
100 Double-Unders
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
75 Double-Unders
A1) Bench Press – 3×10 AHAP for all sets – rest 20 sec
A2) Bent Over DB/KB Kroc Rows 3×10/side – rest 90 sec
B) 2,000 m row time trial
A.) Build to a heavy single power snatch (just shallow of a full snatch)
B.) EMOM for 12 min
– Odd: 2 x power snatches @ 80% of above
– Even: 8-10 T2B
C1) 3 x 10 floor glute ham raise – rest 60 sec.
C2) 3 x 15-20 slow and controlled abmat sit-ups – rest 60 sec.
7×1 Power Clean + 1 High-Hang Squat Clean + 1 Jerk – rest 60-90 sec.
then…
For time:
– 15 Wall Balls (20/15)
– 30 Pull-ups
– 15 Wall Balls
– 30 Box Jumps (24/20″)
– 15 Wall Balls
– 30 Ring Dips
– 15 Wall Balls
– 30 Kettlebell Swings (Heavy)
– 15 Wall Balls
A) 1X20 High Bar Back Squat
*Note: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.
B) For time:
– 30 Burpees
– 50 Double-Unders
– 20 Burpees
– 50 Double-Unders
– 10 Burpees
– 50 Double-Unders
– Row 1K
C) Coaches choice midline work
Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.
-then-
4 rounds for total time of:
– 12/9 HSPU
– Run 400m
Rest 2 min
*Notes: Strict 20 min time cap.
A1) Deadlift at 90% of 1 RM: 5@75%, 3 @85%, 1+@95%; rest 20 seconds
A2) ME Rind Dips; rest 2 min
B) 3 rounds for reps (1 min per station):
– Tire flip jump throughs
– Overhead lunges (45/25)
– KB swings (53/35)
– 1 min rest
C) ME DB grip carry x 2; rest as needed
A) 5×3 – 1 Heaving Snatch Balance + 1 Overhead Squat; rest 60-90 sec.
then…
B) For time:
75 Double-Unders
200m row
25 Ab-Mat Situps
50 Double-Unders
200 m row
25 Ab-Mat Situps
25 Double-Unders
200 m row
25 Ab-Mat Situps
C) 2 ME Handstand Holds for time; rest as much as needed