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

A.) at 90% of 1RM strict press:

75% x 5, 85% x 3, 95% x 1+

B.) 3 rounds for time of:

– Run 400m
– 18 TTB
– 6 Push Jerks (155/105)

C.) Plank fun