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
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 Burpees
10 Step-Ups
STATION 2
AMRAP
20 Shoulder Taps
20 Sit-Ups
STATION 3
AMRAP
10 Hollow Rocks
30 Lunges
STATION 4
AMRAP
10 Up-Downs
15 Air Squats
20 Flutter Kicks
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.