3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Plank Hold
1:00 Max Cal Bike
STATION 2
:30 Wall Sit
1:00 Max DBL DB Swing
STATION 3
:30 Hollow Hold
1:00 Max DB Push Press
STATION 4
:30 Mountain Climbers
1:00 DBL DB Overhead Hold
Pause at bottom of each squat for 3 seconds. Use this to get ready for snatches.
Lighter than last week. Make it perfect.
2 Full Cleans + 2 Split Jerks
Don’t go too heavy! Focus on every clean/jerk.
Suggested build:
50%x5
60-70%x2
Row @ Moderate Pace for 2:00
2 ROUNDs Strict “Cindy”
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats
Into…
1 ROUND
5 Burpees
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows
10 minute EMOM
3 weighted, strict or assisted pull ups, or Muscle Up work of any kind (strict rings, bar muscle up drills, etc.)
If you have good strict pull ups, work up to a heavy triple, adding weight as you go. Hold a db in your legs or put your toes in a kettlbell.
If you are still working on pull ups, speak with your coach to develop a strategy for the day.
New Round Every 5 Minutes. Each round for time. 3 Total Rounds.
10 Handstand Push Ups
20 Burpees
30 Air Squats.
Scale to finish in the 5 minutes. try 10/15/20 or 5/10/15.
2:00 of TABATA (:20 / :10)
Alternate b/t Air Squat & Up-Downs
Into…
2-3 Sets | 4:00 Flow Warm-up (w/ light DB)
5/5 DB Deadlift
5/5 SA DB Swing (from waist)
5/5 SA DB Press (:01 pause OH)
10 Alt. Groiners
AMRAP x 13 MINUTES
20 Alt. DB Snatches
10 Up-Downs
20 Alt. DB Front Rack Lunges
(Score is Rounds + Reps)