0530
0700
0900
Come earn your feast .
General Warm Up (5-12)
3 rounds:
10/7 Calorie Row
Banded 7’s-
10 Cossack Squat (5 each direction)
Specific Warm Up (12-28)
Power Snatch:
With empty bar
3 Jump and Shrug
3 High Elbows
3 Muscle Snatch
3 Snatch Jerk (behind neck, jump, punch, land in quarter squat)
3 Hang Power Snatch
3 Power Snatch (from floor)
Squat Clean:
With empty bar
3 Jump and Shrug
3 High Elbows
3 Muscle Clean
6 Clean Drop (2 landing in quarter, 2 landed parallel, 2 landing full depth)
3 Hang Squat Clean
3 Squat Clean
T2b:
5 Kips + 10 Scap Pulllups + 5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar
C2b:
3x Kip, Kip, Pullup (Hold pullup at top for 1-2 seconds)
5 Kipping Pullup (work on linking)
5 Chest to Bar Pullups (work on linking or getting full range of movement)
(30-47)
7:00 AMRAP
1 Power snatch (135/95lb.)
1 T2B
2,2…3,3….4,4….5,5….etc.
3:00 Rest
7:00 AMRAP
1 Squat clean (135/95lb.)
1 C2B Pull Up
2,2…3,3…4,4…5,5…etc.
Intermediate: 95/65lb., hanging leg raise, banded chest to bar (or normal kipping pull up for no assistance)
Baseline: 35/15lb., lying leg raise (hands on rig or KB), Jumping Chest to bar/ banded pull up/ inverted row.
(50-60)
3 sets:
30 Banded Tricep Extensions
15 Banded Face Pulls-
(0-5)
Today is a 2 for 1. We put a premium on another barbell day, this is due to the rest of the week and typical basic application of fitness surrounding holiday/visitors, etc. So today, make it count especially if you plan on being absent on some of the other days during the week. Select a weight that allows for steady singles–there will be a lot of transitions here, the goal is to get as deep as you can with your heart rate as high as we can tolerate.