Warm up: 15 minute chill bike ride. 17-20 mph. Then 5 min of :20 fast :40 slow
If you do barbell club that’s great. Sub out parts a and c for that.
A) 7×3 pause back squat. Use the same weight across all sets. No misses.
B) 300 dubs+3000m row+3 mile run
C) 1 power snatch every emom
Start at 135/85… Go up 10 lbs/5lbs each minute until failure. Once you fail go back down in same weight increments as fast as you can. Rest 3 minutes and start over.
I recommend that this be done in two sessions. At least take some solid recovery time between workouts. If you are going back to back pull out c or d. The heat will take a lot out of us and so will these workouts.
100 dubs+5 min of 30 EMOM w singles remaining min
A) 15 min amrap*
Every 3 min 12/9 cal a bike (not at the start)
After every set 100 yard sled push+200m
C) 100 ttb for time. Start with a set of 30/20. If you can’t do 30/20 then start w a max effort set. Rest :30 do one more set. Rest :60 and do your final set. Record total reps.<…
Warm up: athletes choice
B) 5×10 db strict press
C) 10 min of weakness.
That is it for today. Small back off in volume. No back off in intensity. Earn your full intra-shake w what is written.
10 kb swings 70/53* emom X 10
*start lighter if need be.
A) 3x: row 750 m+5 squat snatches 205/135+3 legless rope climbs+:90 rest
B) 4 min Amrap+2 min rest X 3 rounds
100 dubs+20 weighted hip ext 45/35*+max box jumps 24/20
*barbell behind the neck
C) 8×2 squat cleans(drop in between)
Rolling 150’s X 7
1 round of Cindy. Every +/- 1 m is +3 box jumps.
A) 24 minute EMOM
Even: 1 power clean
Odd: 1 power snatch
B) 400 m run+3 bar MU+15 ring dips rest :90 X 3 rounds
C)every 4 min for 12 min
15 thrusters+15 pullups.
If you do not finish your 3 rounds under the 4 min you do not move on to next 4 min clock. Workout is over. Also if you finish you do not start early.