Warm up: 250 Row, Barbell complex: 5 each Power clean, front squat, push press, 1 back squat 30s hold. Work for 6 minutes with an empty barbell and a band around your knees.
Strength Couplet: (take about 10 minutes to warm up)
DB Push Press
Perform 4 reps for 5 sets, E2MOM
Every 4 minutes, 5 rounds
200m all out row
10 pull ups
Rest if any time is left.
Handstand hold 30s x 6
Hollow Rock 20s on 10s rest x 6
Warm up/ Work out: do 2 rounds at warm up pace then 3 rounds at work out pace (Coach will start the clock for your 3 rounds)
2 rounds of : 5 Goblet squats with KB (35/45), 10 KBS (35/45) American Style. 15 pushups
3 Rounds of (workout pace for time); 10 Goblet Squats, 15 swings, 20 burpees.
1. With an Empty Barbell AMRAP 5
Clean Shrug, clean high pull (bend elbows), high hang power clean, hang squat clean, jerk
2. 1 hang clean, 1 clean. Build to 80%, (5 minutes) then do 1 complex, on the minute for 10 minutes
EMOM 15 : 1. 10 Pistols 2. Box jump (work on cycle time) 3. 10 Unloaded Barbell Push press (work on bringing the barbell back down to the rack efficiently)
Warm up: 10-9-8-7-6-5-4-3 Ring Row/Push up
5 rounds, as a superset
4 Bench press at 80-85%,
4 Bent Over Rows (Thanks Steph for the video, your timing was perfect), Heavy.
21-18-15-12-9-6-3 Unbroken Thrusters (65/95) You must complete each round before moving on to the next. Do not launch the barbells!!!
E2MOM for 5 sets: 40 DUs, 15 GHD
Warm up: 400m Row, Monster Squat walks (one big square), Burgener Warm up with empty barbell
Complex, Row, burpees—AMRAP 15
(2 Power cleans, 4 front rack stepping lunges) x 4 (95/135)
10 burpees over the bar
3 sets: a1) 15 back extensions weighted a2) 30s L sit a3) 12 OH sit ups