A.

15 Minute Clock:
1:30 Air Bike
10 Dumbbell Single Leg RDL (Each Leg)
20 Deadbugs
:30 Bar Hang

Happy Gilmore
2 Sets
3 rounds
20/15 Calorie AirBike
20 Dumbbell Snatch (70/50)
20 Toes to bar
-Rest 5:00 b/t sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 9-11 minutes

Time Cap each set: 15 minutes

B.

Snatch Push Press + Pause OHS: (3+2)
3 Snatch Push Press + 2 Pause OHS x 3

• Work up to a heavy in 3 working sets.

• focus on form and don't add weight unless it feels good and looks good. Pause should be 3 seconds at the bottom of each Overhead Squat.

• Hit a set every 1-2 minutes

Scoring: Load

Snatch Balance Heavy Double
Work up to a heavy Double in 10 mins.

Be fast under the bar and work on consistent landing of the feet.

Scoring: Load

Snatch Deadlift + Below The Knee Snatch + Snatch: (1+1+1)
1 Snatch Deadlift + 1 Below The Knee Snatch + 1 Snatch x 3

• Work up to a heavy in 3 working sets.

• focus on form and don't add weight unless it feels good and looks good.

• Hit a set every 1-2 minutes

Scoring: Load

In The Hole Front Squat + Pause Front Squat + Front Squat: (1+2+1)
1 In The Hole Front Squat + 2 Pausa Front Squat + 1 Front Squat x 3

• L'altezza deve essere impostata nel punto in cui la piega dell'anca è esattamente parallela o inferiore. Partendo da uno squat completo, concentrati sul mantenere i gomiti alti e il core stretto.

• Esplodi fuori dal buco, transizione graduale verso il basso e ripristino dopo ogni ripetizione.

• Pausa per 3 secondi nella parte inferiore (Pausa anteriore tozza)

• Stai stretto con il nucleo!

Punteggio: Carica

Ronan the Accuser
6 Legless Rope Climbs
12 Bench Press 185/125
24 GHD+BALL
12 Bench Press 185/125
24 GHD+BALL
12 Bench Press 185/125
24 GHD+BALL
12 Bench Press 185/125
6 Legless Rope Climbs

Scoring: Time

Accessory:
3 sets
1 Minute Sandbag Bear Hug Hold 150/100
20 Shrimp Squat R/L
30 hip extensions
*Click Workout Prep notes for demos

Athletes Notes

Sandbag Bear Hug Hold
Shrimp Squat
Hip Extension

Just Tap it in
Every 3 Minutes: (Rich did 9 sets)
6 Muscle Up
1 Clean and Jerk (Rich started at 225# and build 10# every set to 305#)

Scoring: Load

Athletes Notes

TARGET SCORE
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds
Target Weight: Use 60-70% of 1RM and start building to a moderate/heavy single in the 80-90% Range.
Score is final weight
STIMULUS
This a ladder of clean and jerk to work with a little fatigue from muscle up
WORKOUT STRATEGY & FLOW
muscle ups: These should be unbroken most, if not all of the workout
Clean and Jerk: Start at 60-70% of 1RM and start building to a moderate/heavy single in the80-90% Range.
SCALING
The Scaling aim is to keep muscle ups in 1-2 sets and use an appropriate weight

Scale to finish near the target score:
Every 3 Minutes: (Rich did 9 sets)
4 Muscle Up
1 Clean and Jerk (start at 185# and build 10# every set)