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3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Jumping Air Squats
STATION 2
Max DB Hang Power Cleans
STATION 3
Max DB Push Press
STATION 4
Max Plank
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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ON A 15:00 RUNNING CLOCK…
5:00 EZ Jog
into…
5:00 EZ Row
into…
5:00 EZ Bike
*Get a good sweat in. Pick a pace that you can sustain for all 15:00.
(No Measure)
GENERAL WARM-UP (7:00)
2:00 on any monostructural piece (moderate!)
INTO…
2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*
*Power or Full, Athlete Choice
(Score is Load)
For Time: 30 Snatches, 135# / 95#
*Last seen 2018
EMOM x 15 MINUTES
3 Power Clean & Jerks*
Min 1,2,3 – 155/105
Min 4 – Rest
Min 5,6,7 – 185/135
Min 8 – Rest
Min 9,10,11 – 225/155
Min 12 – Rest
Min 13,14,15 – AHAP
*Athlete can choose to go unbroken or break-up the reps. Fast singles are fine.
(Score is Final Weight)
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800 meter run
INTO…
10 strict press PVC or empty bar
10 Push Press
10 Sit Ups
10 V-Ups
5 sets of 5 (5-10 lbs heavier than last week if possible)
2 rounds for time of:
30 Hang DB Snatch/Side 50/35 | 40/25
Run – OR – Row 1000 meters
30 Burpees
5 sets, 10 reps each:
DB Front Raise
DB Lateral Raise
DB Curl (Slow)
DB Tricep Kick Back
Rest 1 minute
Do these sets as a group, with the coach counting off reps. Slower is better than fast. Heavier is not better. Better is better.
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We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.
8 Rounds
Row/Bike/Ski
1:30 on, :30 off
Try to keep a consistent “push” pace.
~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski
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2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m
Rest Remainder
STATION 2
40 Box Jumps
Rest Remainder
STATION 3
30 Burpees
Rest Remainder