A) Find a 1RM Bear Complex in 5 sets – rest as needed
B) 2xME pull-ups – rest as needed
A1) 4×3 Deadlift, build up from 70% – rest 20 sec
– Performance/Compeition perform from 4″ deficit
A2) 3xME Strict HSPU – rest 2 min
B) 3 rounds for reps:
– 2 min ME Double Unders
– 2 min ME Wallballs (20/15)
– rest 2 min
Function
A) 7×1 Hang Snatch – rest 60 seconds
– Stay lighter , focus on proper positioning of second pull, weight distribution, and bar path
B1) 3×8 Renegade Rows AHAP (pull, pull, push) – rest 60 seconds
B2) 5×3 Front Squats – rest 60 seconds
C) 4×10 +10 second hold of Supermans
Performance/Competition
A) 7×1 2 Position Snatch – rest 60 seconds
– First one starts 2″ above floor. Second starts right above knee.
B1) 5×3 Snatch First Pull – rest 60 seconds
– Pause for 3 seconds at pockets.
B2) 5×3 Pause Front Squats – rest 60 seconds
– Pause 3 seconds at absolute bottom, bounce and explode up.
C) 4×10 +10 second hold of Supermans
A1) 3×5 Bench Press @ 31X1 – rest 60 sec
A2) 3xME Strict Supinated Pull-ups @ 31X1 – rest 60 sec
B1) 3×15 UB KB Snatch / side – rest 45 sec
B2) 3×6 Seated Box Jumps (higher than last week) – rest 45 sec
C) 3 min accumulated FLR
A) Push Jerk
– 2 reps on the min for 8 min @70% 1RM
B) Clean
– 2 reps on the min for 8 min @70% 1RM
C) 5×5 Thrusters
– build to a 5RM by your last set
D) Midline stability work
7x 3 stop snatch 1st pull + 1 high hang snatch – rest 60 sec.
*Work up to a tough load by set 4 and stay there for 5, 6, & 7.
then…
Fitness
Run 800m
9 Burpees THEN 9 Pull-ups
15 Hang Squat Cleans @ 95/65#
Run 400m
7 Burpees THEN 7 Pull-ups
10 Hang Squat Cleans @ 95/65#
Run 200m
5 Burpees THEN 5 Pull-ups
5Hang Squat Cleans @ 95/65#
Performance
Run 800m
9 Burpee C2B Pull-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
7 Burpee C2B Pull-ups
10 Hang Squat Cleans @ 115/75#
Run 200m
5 Burpee C2B Pull-ups
5 Hang Squat Cleans @ 115/75#
Competition
Run 800m
7 Burpee Muscle-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
5 Burpee MU
10 Hang Squat Cleans @ 115/75#
Run 200m
3 Burpee MU
5 Hang Squat Cleans @ 115/75#
*20 minute cut-off.
A1) 4×5 Good Mornings – rest 60 sec
A2) 4xME Ring Dips – rest 60 seconds
B) 4 rounds @ 100% effort:
– Row 20/15 cal
– 12 KB swings (heavy)
– 8 burpees
A) 1×20 High Bar Back Squat
*If you completed last weeks, add 5lbs to the bar. Make sure all reps are lowest possible depth.
B) 3 rounds for time:
– 400m run
– 15 toes 2 bar
– 5 clean & jerks
*Rest 3 min
Function: 96/65
Performance: 135/85
Competition: 185/105
C) Handstand walk/hold practice
