Warmup

Set a 10min clock and keep moving between the following 4 exercises:
10 Box Jump Step Down 20/16"
10 GHD Hip Extensions
20sec Dip Support
20sec Tuck L-Sit Hang From Rings

2x Snatch Drills

First round with an empty barbell and second round with light loading (if you can).

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Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

10 Squat Snatch
10 Power Snatch
10 Power Clean & Jerk

8 Squat Snatch
8 Power Snatch
8 Power Clean & Jerk

6 Squat Snatch
6 Power Snatch
6 Power Clean & Jerk

Start by doing 10 touch and go Squat Snatches. Rest 2min and do 10 Power Snatches. Rest 2min and do 10 PC+J. Next round with 8 and final round with 6 reps. You can use different loading for each movement and rep scheme.

Find your 3 RM in 15min

AMRAP 8:
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break

12min emom:
1: Straight arm plate raise x8
2: Knuckle push ups x8
3: Wall climb +10sec hold in top x2
4: Alternating pistols x8
+
Snatch 5x2 @80%
Snatch DL 5x3 @110% 1RM snatch
Back squat 4x5 @77,5%
+
21-15-9:
Burpees box jumps
Alternating DB snatch 20/15

3 Rounds, rotating stations “On the Minute”:
A) 13/9 Calorie Row
B) 200 Meter Run
C) 13/9 Calorie Assault Bike
D) Max Strict Presses 42,5/30kg

1:30-3:00

2 rounds, 3 minutes in between each round
In 3 minutes,
500 m Row
Then max burpees with remaining time
*Score is total burpee reps

3 minute rest then

*For time
100 Box jumps 24/20”
100 American KB swings 53/35
*Partition reps any way you like, just get the work done!

3 Options:
– Glute Ham Raises: 4 x 10. Rest 90s.
– Reverse Hypers: 4 x 15. Rest 90s.
– Banded Pull-throughs : 4 x 20. Rest 60s.
*Wide Stance + Squeeze glutes for a full 2 count on each rep.

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 8 of 8

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Every Minute on the Minute x 10:
20 Double-Unders
10/7 Hand Release Push-Ups
5 Pull-Ups

Post work to comments.