12 min AMRAP
10 shoulder presses 40kg/30kg
16 side squats 20kg/15kg alternating
25 cal row

Skill practise: 4x 1:30 min stations, EMOM-style

HS + HS Walking
Inversions on Rings and/or Skin the cats
20 Pike Leg Raises (hands as far forward as possible) + 20 GHD Back Extensions or Back and Hip Extensions
Double Unders

4 rounds, rest 1-2min between movements:

1) 4 Bench Press AHAFA
2) 3 Weighted Pull-Up
3) 8+8 Single Leg KB Deadlift
4) 30-60sec L-Sit

Scale if needed. Use AFAFA weights. L-Sit on rings, parallettes or KB´s.

MVMT PREP
3 slow roll downs
3 OH dowel position Spinal Hips Circles (no slouching/hyperextended shoulders)
Make sure ALL mvmt is coming from Hips NOT lower back
Dynamic Track Warm Up (hamstring sweeps, ABC march/skip, ladder etc)
10mins

CONDITIONING BENCHMARKING

Benchmarking PREP
Arms only Ski | Ski
Arms only Row | Row
Skateboarder L | Skateboarder R
15s on : 8s Transition
You Go, I Go Format 2X @ each machine before partners swap
Clock set for 6 rounds of H1 :15 , H2 :05
(2mins)

BENCHMARKING
MAX WATT ROW/SKI CAP @ 15s
MAX SPEED CURVE CAP @ 15s
Clock set for 6 H1: 15s H2 : 20s
P1 first, P2 Follows (4mins)
1 mins CAP of MAX CTB chin hang (3mins)

9 mins

DAY OF SUPER REPS

MBALL SUPER BURPEE (Light = 25lbs, Heavy = 40lbs #bebetter)
Rep 1 = 1 OH slam, 1 Sprawl, 1/ mountain climber, 1 MB chest Press, 1 OH Press
Rep 2 = 2 OH slam, 2 sprawl, 2/ mountain climber, 2 MB chest press, 2 OH press
Rep 3 = 3 ....3.....3....3....etc
Get To REP 10 in 10 mins

DBL DB SUPER THRUSTER (light = 12lbs, heavy = 30lbs #bebetter)
Rep 1 = 1 ROM DL, 1 Bent Over Row, 1 Sprawl, 1/ renegade Row, 1 Thruster, 1 Push Press
Rep 2 = 2 ROM DL, 2 Bent Over Row, 2 Sprawl, 2/ renegade Row, 2 Thruster, 2 Push Press
Rep 3 = 3.....3.....3.....3....etc
Get To REP 10 in 10 mins

Trainer Lead BW Practice for both exercises, REP 1 - 3

3mins

Half class on MBall Super Burpee (10mins)
Switch/ Rest (2 mins)
Half class on DBL DB Super Thruster (10mins)

31mins (7 mins set up explain & practice, 20mins work, 2mins REST, 2 min BUFFER)

Do 1-2 rounds of Snatch Drills before you start your 2-position snatch emom. Check the video.

12 min EMOM: 2-position Snatch (above the knee, Floor)

3set: 60% of 1rm snatch
3set: 65%
3set: 70%
3set: 75%

First snatch is right above the knee, second from the floor. You can drop and go. Scale if needed.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 du's

Metcon/Metcon-comp(22)
400m run
30 kne/ttp/*ttb
60 du's/singles x3
400m run
20 pullups/*c2b
40 du's/singles x3
400m run
10 c2b/*ring muscle ups
20 du's/singles x3
400m run

4x2 jerk(12)

Finisher
2 min couch stretch
30 cuff iso
60 bicycles
60 slow bicycles

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 strict db press
8 db squat cleans
8 superman

Metcon/Metcon-comp(19)
30-20-10
box jump overs 24/20
cleans 115/80/*165/115
hrpu/*hspu

squat clean(12)
work up to a hvy

Finisher
2 min hamstring stretch
30 w raise
100 flutters

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension/superman

Metcon/Metcon-comp(15)
death by clean and jerk
115/75/*155/105

at the 15:00 min mark
800m run for time

at the 22:00 min mark
1:00 min max rep kbs 53/35/*70/53

Finisher
2 min hamstring stretch per
2 min shoulder distraction
100 knee tap crunch

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(14)
amrap 14
5 c2b/*3 bmu
10 hrpu
15 air squats
100m shuttle

5x2(15)
front squat w/2 sec pause

Finisher
2 min quad smash
2 min sh distraction
20 side plank punch through

4 rounds, rest 1-2min between sets

1) 5 Front Squat AHAFA
2) 8+8 Seated Single Arm Press
3) 10-20 Parallette Push-Up
4) 15-25 GHD Sit-Up