General (0:00–8:00):
2 Rounds:
- :30 Bike or Row
- 10 KB Deadlifts (light single KB between legs)
- 20 Jumping Jacks
- 10 Cossack Squats
- :30 Glute Bridge Hold
Specific (8:00–13:00):
2 Rounds:
- 5 S.A. muscle snatch each (light then increase)
- 5 S.A. Power snatch each
- 10 Flutter Kicks
- 10 Kip swing
- 5 Toes to bar or V Up (upper body injury)
- 6 Walking lunge
RXConditioning (15:00–40:00):
AMRAP 24:
12 Toes to bar
12 Alternating DB Snatch (70/50lb.)
24 Walking Lunge
12/9 Bike Cals or Row Cals
1:00 Rest
1:00 rest after each round
Cycle through steady and smooth.
Rounds should be goaled for under 3:30 per.
Goal: 5–7 rounds
Intermediate: Lighter DB
Baseline: Bodyweight squats, reduced lunges
(45:00–55:00):
3 Rounds:
- 10 Jefferson Curls (KB light)
- Max effort chin over bar hold (palms toward body)
- 10 Supine Windshield Wipers
3:00 Easy Bike
10 Fire hydrant; each leg (Don’t like this video?)
10 Quadruped kick back (each leg) (Quadruped Kickbacks)
5 Quadruped Hip CARS (Quadruped Hip CARs)
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (wall) Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
3:00 easy Row or Ski
50ft Bear crawl forward
50ft. Bear crawl backward
50ft. Lateral lunge
2 rounds
Today we go long, but start and stop as we go. There will be a challenge through the midline and grip throughout this workout today. The goal is to challenge yourself on the DB load but also be able to execute steady reps throughout.