A) Warm-up

3 Rounds of:
15/12 Calories erg or 1:00 min.
10+10 Cossack squats
6+6 1-Arm OHS
4 Inch Worms

3 x 10 Hanging weight OHS

B) OHS

5 sets of 5 OHS with small pause at bottom. Build up to a heavyish weight.

C) Snatch triples

5 sets of 3 snatches @ 60-70%

D) Core

3 Rounds of:
1:00 min plank
15+15m Suitcase carry
2:30 min send-off

E10M for 40min
1000m row
40m farmers carry
20 FLR Burpees

10-8-10-8 V.4/120s

For max distance

• 2,000-m row
• Max-distance handstand walk in the time remaining

​​♀ 9-minute time cap
♂ 8-minute time cap

In 4 mins / 2mins rest x 6 sets

4 turkish Get up 2/2 @24/16kg
8 burpee Pull up
16 Alt. Russian Swing @24/16kg
32 Double under
Max rep overhead Kb alt. Lunges @24/16kg

Rest day, total workouts of the week 10 hours, x 6
Week 2/3

Strength & conditioning
Metcon - 3
Aerobic work - 2, 130 min
Upper body strength - 2
Squat - 450 kg

Gymnastics
MU - 20
BMU -
BFLY - 130
BCTB -
KCTB-
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 23.05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2840

A,
Hang Power Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your "perfect" 2RM for the day and accumulate 5 work sets throughout during build up, back off, or both.

B,
For time:
50 Pull-ups
Dumbbell Walking Lunge, 22,5/15kg 75 m
50 Pull-ups
Double Kettlebell Overhead Carry, 32/24kg, 75 m

Goal: sub 15 mins

C,
3 rounds for quality of:
Row, 1:30
10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
Banded Plank Hold, 1 min
10 Plate External Rotations, pick load

Rows- moderate pace

D,
3 rounds for quality of:
Alternating Bird Dog, 20 secs
R Bird Dog Hold, 20 secs
Alternating Bird Dog, 20 secs
L Bird Dog Hold, 20 secs

Clean and jerk
1 + 2 reps
1 set @ 70% of max clean and jerk
1 set @ 75%
2 sets @ 80%
1 @ 85%
1 set @ 80%

Front squat
5 x 5 @ 75% of max front squat

No foot power snatch
4 x 3 - build weight over the 4 sets

Good mornings
3 x 5 at moderate load - build to this

A) NOTES
- Strength: Today we've got some great single leg work with two different movements and one of our favorite core variations, the Overhead Sit-up
- Metcon: Tough chipper, the first two movements should almost be warm-up for the last of Goblet Reverse Lunges. Break as needed so you don't redline early.
- Equipment: Medium & light weight, medium band

B) WARMUP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C1) SINGLE ARM FRONT RACK BULGARIAN SPLIT SQUAT
4 x 8-12 each 3s down. Rest 60s.
C2) BAND RESISTED KETTLEBELL SWINGS
4 x 20. Rest 60s.
C3) OVERHEAD KETTLEBELL SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
60 Goblet Squats
80 KB RDLs
100 Goblet Reverse Lunges total
- Goal: Tough pace but breaking sets as needed so you don't redline.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) RFESS
4 x 8-12 each 3s down. Rest 60s.
C2) SEATED JUMPS (from chair?)
4 x 10. Rest 60s.
C3) OVERHEAD SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
2 sets
50 Air Squats
50 Reverse Lunges total
Rest 1:30 between sets
- Goal: Tough pace!

E) WORLD'S GREATEST STRETCH
As above