Back Squat

1-2-3-4-3-2-1, AHAP

Go Every 3:00

2-3sets:

15-30s hollow hold
40+40m s.a farmer carry

2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
3-5 Pike compression slides
+
2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
8 V-ups
+
3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on power clean and push jerk
* prep the other movements between sets
+
Once through @ workout pace
5 Power cleans @ workout weight
5 Bar-facing burpees
5 Chest-to-bar pull-ups
5 Push jerks @ workout weight
5 Box jump overs, 24/20″
5 Toes-to-bars

EMOM 6
1) Row
2) Air bike
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
10 Pike T-extensions
+
Build to workout weight for OHS, thruster and power snatch
* Few short sets of toes-to-bars, pull-ups and bar-facing burpees between sets
+
@ workout weight
12/8 (cal) Row
6 Overhead squats
6 Pull-ups
12/8 (cal) Echo bike
6 Power snatches
6 Pull-ups
12/8 (cal) Row
6 Thrusters
6 Bar-facing burpees

4 rounds for time

12 cal bike
15 burpees
9 DL @70 kg

For time

• Run 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.

Part A).
Skill Primer
Pause Muscle Snatch & Snatch Balance
(5-8 sets x 2+2)

Part B).
Low Hang Snatch & Pause Snatch
(8 sets x 1+1 / 55%-70%)

For time:

• 9-7-5 RMU
• 9-7-5 Snatches 60/40 kg
• 8m HSW between each movement

A: Warmup: Jumpe rope 10x30/30 on/off
B: SA Kb press 4x3
C: Push ups 3xMax, no rest at the top
D: DB skull crushers 3x6

AMRAP12
Run for max distance
*Every 3min, including 0:00: 15 Pull-ups / Jumping

Rest 4 min

AMRAP12
Bike erg for max distance
*Every 3min: 20 Alt. DB Hang Snatch

Rest 4 min

AMRAP12
Row for max distance
*3min: 30 Air squats