1:00 PVC Pass Throughs
-Then-
3 Rounds
14/10 Calorie Row
10 Air Squats > PVC OHS > Empty Bar OHS
5 Burpee Box Step Ups > Burpee Box Jumps > Burpee Box Jump Overs
(R1 > R2 > R3)
Bar is taken from the rack.
Start moderate, and build to a heavy set of 3 or 3RM.
45 OH Squats (95/65lbs)
35 Burpee Box Jump Overs (24/20″)
25 Thrusters (95/65lbs)
15 Burpee Box Jump Overs (24/20″)
12 minute cap
With a Partner
3 Rounds each
P1: 200m Row + 3 Shuttle Runs
P2: AMRAP 10 Russian KBS + 10 KB RDLs
Every 5 Minutes for 25 Minutes (5 Rounds)
Row 200/175m
5 Shuttle Runs
1 shuttle = 25′ out and back
Shuttle requires the 3 points contact past the line
Score is total working time (record your time from each round and then add)
Alternating EMOM 10:00 (5 each)
12/9 Calorie Row or AAB
10 Air Squats > Light Back Squats with glute band around knees. (start with air squats, only increasing weight when ready / you get warmer)
Rest 3-5 minutes between sets)
Set 1: 90%
Set 2-4: 90-95%
Set 5: 90%
All % based on 5RM
Post Squat Cool Down:
1) 5-10 minutes forever pace on machine
2) Pick 1-3 mobilizations (or any mobilization that works for you):
– Couch Stretch, 2:00/side
– Pigeon Pose, 2:00/side
– Saddle Pose, 2:00
– Frog Pose, 2:00
– Seated forward fold, 2:00
Row 500m/450m
-then-
8 Burpee Pull Ups/ Ring Rows
8 Hang Muscle Cleans
6 Burpee Pull Ups/Ring Rows
6 Hang Power Cleans (at power position)
4 Burpee Pull Ups/Ring Rows
4 Hang PowerCleans (at Knee)
1 Hang Power Clean, Below the Knee)
Start in the neighborhood of 70% of your 1RM Power Clean and increase weight each set, aiming to finish with a new 1RM or very heavy single.
3 Rounds
15 Hang Power Cleans (115/80lbs)
2 Wall Walks
15 Bar Facing Burpees
Row 500m/450m
-then-
8 Burpee Pull Ups/ Ring Rows
8 Hang Muscle Cleans
6 Burpee Pull Ups/Ring Rows
6 Hang Power Cleans (at power position)
4 Burpee Pull Ups/Ring Rows
4 Hang PowerCleans (at Knee)
1 Hang Power Clean, Below the Knee)
Start in the neighborhood of 70% of your 1RM Power Clean and increase weight each set, aiming to finish with a new 1RM or very heavy single.
3 Rounds
15 Hang Power Cleans (115/80lbs)
2 Wall Walks
15 Bar Facing Burpees