CONDITIONING
For total time:
21 Front Squats (155, 105)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Assault Bike
50 Double Unders
- Goal: VERY uncomfortable pace with a challenging weight. Last tested on 12/12.

EXTRA CREDIT
Banded Pull-throughs: 4 x 25. Rest 60s.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

STRENGTH
Box Squat: 5 x 4 @70% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- These are SPEED/Technique sets - weight should be heavy enough to feel but light enough to move perfectly with.
- Goal: 5 working sets with perfect mechanics and explosive drive off of the box

CONDITIONING
"Open Style V2"
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
6 Power Snatch
6 Overhead Squats
30 Double Unders
9 Power Snatch
9 OHS
30 Double Unders
And so on..
- Goal: Very tough pace with fast transitions and smooth, efficient movement to get into or past the round of 15.

EXTRA CREDIT
DB Shrugs: 4 x 10 (1 count pause at top.) Rest 60s.
- same weight as last week - focus on really squeezing traps at top.

COOLDOWN
Three-way Thoracic Spine Foam Roll x 60s total
Thoracic Rotations: 3 x 5 each.

300 weighted step-ups
300 KB swings
300 cals on machine

3 rounds for time of

• 50 lunges
• 7 muscle-ups
• 10 hang squat clean and push jerks

♀ 95 lb. ♂ 135 lb.

Deadlift (maastaveto) 1x3
95-110%

STRENGTH
1a) Close Grip Bench Press: 3 x 6-8. Rest 30s.
- add weight each set building to a heavy 6-8
1b) Gorilla Kettlebell Rows: 3 x 8-10 each. Rest 30s.
- Goal: 3 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows. There should be AT LEAST 1 warm-up set before starting 3 work sets.
2) Warm-up Hang Power Cleans + Push Jerks + C2B Pull-ups

CONDITIONING
5 Rounds of:
15 Hang Power Cleans (135, 95)
12 Push Jerks(135, 95)
9 C2B Pull-ups
Rest 2:00
- Goal: TOUGH pace, big sets on the Hang Power Cleans and Push Jerks, Unbroken on the C2B

COOLDOWN
Biphasic Lat Stretch x 60s each side

AMRAP 3 x 5

50 Bicycle abs
15 Push ups
Remaining time Squat Jumps

Rest 1:30 Between sets.

CONDITIONING
"Woods"
For time with a partner:
2k Row
42 Power Snatches (135, 95)
42 Power Clean + S20H (135, 95)
2k Row
- Goal: Start slow and pick up speed, your splits on the rower for the final 2k should be no more than 5s slower than your first 2K. Sets of 3-5 reps on the barbell movements with great technique.

30:00 Time Cap

EXTRA CREDIT
Zottaman Curls: 4 x 10. 3s descent. Rest 60s.

COOLDOWN
- Three-way Thoracic Spine Foam Roll x 30s each position.
- 3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

EMOM
1 row 12 cal
2 GTOH 6 x 50 kg
3 ski 12 cal
4 1 rnd of Cindy
5 8 k2e
6 5 Thruster @40kg 5 Bob
7 rest

A: 3x3 Squat box jumps 70cm
3x3 kneeling jumps
3x5 rebounding box jumps 45cm
1x3/ben SL box jump 45cm
1x3 rebounding kneeling jump to box jump 45cm
B1: SL box squats 3x5/ben
B2: FG strict pull ups 3xMax
C1: Hip extensions 3x20
C2: Dips 3xMax