For time
20 10 5
16 8 4
12 6 3
8 4 2
4 2 1
Dumbell hang clean and jerk 24 kg
Burpees box jump over 60cm
Ring muscle up

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-

(20 min timecap)

Try other variations depending on fitness and health
Full Body conditioning endurance day 3
Focus legs -
1. Burpees - 10 Reps
2. Side to side jump squats - 45 seconds
3. wall sit - 45 seconds
4. Lunges - 10 reps
5. Box jump- 5 reps

Repeat 3 times

FOCUS
Timing
Fast and aggressive pull under

A: WARM UP
Row
Squat jump
Goblet squat stretch
Hip airplane
Front rack stretch

B: PRIMER, emom 16
Muscle hang clean (no feet movement, shoulders in front of bar)
Drop squat
Muscle hang clean + Drop squat
Contact drill

C: DRILL, emom 16
No footed tall clean
Tall clean
High hang clean
Low hang clean

D: CLEAN, e2mom 10
2 Pause clean below and above knee

E: TNG POWER CLEAN
2 rounds for max reps

Hang power clean for 30 seconds, rest 30 seconds
Hang power clean for 25 seconds, rest 35 seconds
Hang power clean for 20 seconds, rest 40 seconds
Hang power clean for 15 seconds, rest 45 seconds
Hang power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

– Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

4 rft
30 rkb swing
30 sit-ups
30/21 cal row

Warmup
500m run
10x crab walk
10x monster walk
10x side plank clam shell
10x hip bridge
10x external shoulder rotation 15# band
10x internal shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band

Speed and Quickness
3 rounds
-100x Single unders
-10x truck bed jumps
-10x Mt. Climbers
-10x underswitches
-2x10m Silverback Gorilla shuffles
-500m air bike sprint

WOD 1 (warm up):

4 Rounds

• 2 Minutes ERG/light running
• 10 Alternating Reverse Lunges
• 10 Goodmornings w. light weight

WOD 2:

10 MIN AMRAP with medium-weight kettlebell

• 5 Burpees
• 10 Alternating Kettlebell Snatches (G2O)

Score is total reps and rounds in WOD 2

Max clean