10 OHS – pinching top of shoulder blades together

5 Drop snatches – feet from driving position to reciving position

5 Scare crow snatch – elbows up and out, dropping under the bar

5 Mid-hang snatch – linking it all together

* this should take no longer than 20min

-OR-

A. Mid-hang Snatch 6 x3

Even minute:

6 Back Squat 30×0 @70%

Odd minute:

10 Russian KBS (heavy)

5 Push Press 60/40kg

5 Push Ups

* bar starts on the floor

5 Front Squats

5 Tall muscle clean – upperbody movement of the bar

5 Scare crow clean – elbows up and out with quick drop under the bar

5 Mid-hang power clean – speed through the middle 

-then-

5 Strict press from behind the neck – reciving position of the jerk

5 Push-Press form front

5 Power Jerk – dip, drive and land

* this should take no longer than 20min

B. Push-Press (from rack) 5 x3 (medium weight)

30sec rest

:30sec Front Squats @ 60/40kg

:30sec rest

NO SINGLE UNDERS!! MUST ATTEMPT DU

3 Rounds

Row for cals

KBS 24/16kg

Burpees

Thruster 20/15kg

Rest

8min of dynamic midline stability positions: :60sec each

– High Plank, Alternate between lifting right hand, left hand,right foot, left foot off the ground

– Left side plank, pull right knee to chest

– Right side plank, pull left knee to chest

– Hollow Hold on Hands, or low plank

– Rocking Cobra (supernman)

– Reverse Plank, Alternate leg lifts

– Hollow Rocks

– Bottom of overhead squat

Can you perform a strict HeSPU?

A-1 HeSPU negatives 4x 2-4, 60×0, :60 (either kip up or reset and kick up)

note: on the last set do ME kipping HeSPU after completing negatives

A-2 Pull-up negatives (weighted) 4x 2-3 10,0,0,0 :60

* this should take no longer than 15min

note: on the last set do ME Push-Press after performing negatives

A-2 [Scale: Use a band to control eccentric lowering, jump up]

note: on the last set ME: Push-ups after performing negatives

A-2 [Scale: Use a band to control eccentric lowering, jump up]

C-1 Inch worm, pause in the hollow shape

C-2 Headstand kick to press-up or beyond (on the floor)

Half the class do B’s while the other half do C’s. Then switch

-then-

4min ME: Burpees

rest: 60sec

-then-

4min ME: V-ups

rest :60sec

* Start on any station and work through each one.

10 Squats with hands overhead

Front Rack Shoulder Mobility

Warm-up Front Squat (2-3 sets increasing weight towards target weight for working sets)

A. Front Squat 5×3 20×0 @ 75%

* this should take no longer than 15min

B-2 Single Leg Calf Raises 3x 10-12, 21×0, :60sec

* this should take no longer than 15min

21-15-9 of:

Back Squats 60/40kg*

Over the bar Burpees

Cash Out: 30 Press-ups

* Bar starts on the floor

5 Cubit width push-ups between each of the following (60push-ups total)

5 Wide Hands

5 Dymond

5 Reverse Hands

5 L-Hand Reverse, Right Hand Forward

5 R-Hand Reverse, Left Hand Forward

5 Forward Reaching, Elbow Push-ups

B. BB Standing Curls  5x 6-8, 40×0, :60sec

* this should take no longer than 20min

B. BB Standing Curls  4×10-12, 40×0, :60sec

5 Pull-ups

10 Press-ups

15 Air Squats

Note: Next week we will challenge this more!

[Scale: Pull-ups, Ring Rows]

[Scale: Push-ups, Incline Push-ups]

5 Front Squats, hold bottom of las rep for :10sec

5 Tall clean – speed under the bar

5 Mid-hang clean – speed through the middle & reciving the bar in the bottom of the squat

Go over Deadlift Tekkers

A.Tall Muscle Snatch 3×3 (keep the bar light), :60-:90sec

B. Power Snatch 3 x3 @70%, :60-:90sec

C. Clean 8sets, :60-:90sec:

65%x3, 70%x3 x2, 75%x2 x3, 80% x1 x2

* this should take no longer than 30min

B. Mid-Hang Clean 8 x3, :60-:90sec

B. Mid-Hang Power Clean + Front Squat (1+1)x3 x6-8sets

10min AMRAP:

30 DU

15 Snatches 35/25kg

10min AMRAP

30 DU [Scale: 3 singles =1 DU]

15 MB Cleans 9/7kg

– forward and down

– backwards and up

– maintain midline

Muscle-Up Step 1 – The False Grip: 1x ME: Hang from bar with false grip

A. Ring pull-ups with false grip, turning hands out at the bottom 6-8reps, 31×0  (:40sec each set)

note: try to hold a false grip throught the reps.  The goal is to pull your ribcage to the rings and to keep your feet infront of the rings

8min EMOM

B. Ring Press-ups with external rotation 6-8reps, 31×0

note: The straps need to be vertical and we need to get to a deep press-up position.  The goal is to have elbows stacked on top of your wrists and have your shoulders in front of the rings.

C-3 Skin the Cat on Rings, Feet come back to the ground*

L1: Knees bent

L2: Single Leg Straight

L3: Pike Position, Keep legs straight

C-4 Box L-Sit Holds

* As you get stronger and more mobile in your shoulders you can increase the height of the rings

[Scale: L-Sit (one leg at a time until you can do both)]

50 Candle Stick Rolls

50 Toes-to-Ring

50 Walking Lunges

[Scale: Wall Balls to comfortable weight and height]