Alternate B1/B2

B1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before B2
B2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before B1

Rear foot elevated split squat

3 x 6-10/side @ 2 RIR, rest 3:00 between sets

Floating clean pull

3 to 4 x 5 @ 80-90%1RM clean, go every 2:30-3:00

• Note that the barbell doesn’t touch the floor between the repetitions on the floating clean pull – This is a high tension movement that will strengthen your posture on the pull and reinforce the proper pulling position from the floor (IF you do the drill correctly).

Power snatch + hang snatch + overhead squat

8 x 1+1+1 @ 65-75%, go every 1:00-1:30

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-

5 x 5

For time:

3 rounds:
10 Handstand push-ups
20 Toes-to-bars
2 rounds:
10 Strict handstand push-ups
5 Rope climbs,15 feet
1 round:
10 Chest-to-wall handstand push-ups
20 Ring muscle-ups

Time cap: 15 minutes (You can ignore the time cap as wanted if think you can finish the workout)

Front squat - 18-24 @ 78-82%, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible

AMRAP 15 mins

• 10 wall-ball shots
• 10 toes-to-bars
• 10 box jumps *Step down from the box.

♀ 14-lb ball to 9-foot target, 20 inches
♂ 20-lb ball to 10-foot target, 24 inches

For time:

20 deadlifts 80/60 kg
20 cal assaultbike
18 deadlifts 80/60 kg
18 boxjumps
16 deadlifts 80/60 kg
16 cal assaultbike
14 deadlifts 80/60 kg
14 boxjumps
12 deadlifts 80/60 kg
12 cal assaultbike
10 deadlifts 80/60 kg
10 boxjumps
8 deadlifts 80/60kg
8 cal assaultbike
6 deadlifts 80/60kg
6 boxjumps
4 deadlifts 80/60 kg
4 cal assaultbike
2 deadlifts 80/60kg
2 boxjumps

X2GT