Run 200m
10 KB Swings
10 Squats
10 Kip Swings
5 Min II Under Practice
or
5 Min Ring or Bar M/U Practice
For Time
3 Rounds for time
400m Run
21 KBS 1.5/1
12 Pull-Ups
RX+ Weight Vest 20/14
3 Rounds for time
400m Run
21 KBS 1.5/1
12 Pull-Ups
3 Rounds
3 Rope Climbs
10 Burpees
400m Run
1 Min HS Hold
1 Min Plank
1 Min Wall-sit
1 Min Pull-Up Ring Hold
10 Air Squats
Every 2 Min
3-Position Power Clean
3- Push Jerks
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4 & 5 :60-65%
Stimulus
*Every 2 min, You’ll complete 6 reps on the barbell.
*These 6 Rep are to be completed unbroked.
*% based on your 1RM Clean & Jerk
The 3 Positions we’re looking for in the power clean are
1. Pockets
2. 1 Inch above the knee
3. Floor
Ascending Ladder for 7 Min
3 Clean & Jerks, 3 T2B
6 Clean & Jerks, 6 T2B
9 Clean & Jerks, 9 T2B
135/95
Add 3 reps to each movement until time cap.
Scale as needed
Run 200m
10 Burpees
BB Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romainan Deadlifts
5 Front Squats
Back Squat Primer
5-3-1-1
EMOMx10
1 Pausing “One & One Quarter” Squat
Set 1-2 :50%
Set 3-4 :53%
Set 5-6 :56%
Set 7-8 :59%
Set 9-10: 62%
Stimulus
*Working a new movement today with the Pausing One & One Quarter Back Squat.
*This movement is designed to strengthen the bottom most part of the back squat.
*Movement Order- You’ll squat to full depth, stand about parallel, return to bottom, then stand to full extension.
*There are pauses built in at two loacations:
*Pause for 2 seconds in the bottom of the initial squat.
*Pause for 2 seconds at the top of the “one quarter” squat
*% are based on your 1RM back squat.
3 Round
400m Run/500m Row
12 Burpees
21 Box Jumps 24/20
