Workouts

For time:
10-20-30-40-50
Echo bike calories

50-40-30-20-10
Alternating dumbbell snatch

15-15-15-15-15
-30/30' shuttle runs

10-minute EMOM:

x1 squat clean (weight should not exceed 70% of your heaviest weight from last week's complex)

21-15-9

-Deadlifts
-Burpees
----------
open: 185/ 135
fitness: 155/ 105
movement: 135/ 95

10-8-6-4-2
Strict pull-ups

-superset-

x8-12 heavy dumbbell bench press

20-minute AMRAP
x5 chest to bar pull ups
x10 handstand push ups
x20 alternating leg single leg squats
_______

Select variations of each exercise that allow you to continuously move for 20 minutes

10-minute EMOM:

x1 squat snatch (weight should not exceed 70% of your heaviest weight from last week's complex)

10 rounds for time:
x7 double dumbbell cleans
x21 double unders
________
open: 50/ 35 lb. dumbbells
fitness: 40/ 30 lb. dumbbells
movement: 30/ 20 lb. dumbbells, single unders (x2)

Prep).

W/ a partner -
P1: Echo bike or row
P2: Dynamic stretching movement

Partners will switch each time a partner completes a down and back (30'/ 30')
-side shuffle with overhead arm swing (down and back)
-straight legged bear crawl (down)/ crab walk (back)
-high kicks (down)/ single leg hinge (back)
-spiderman lunge w/ overhead reach (down)/ air squat broad jump (back)

________

BB Warm Up).

1 set:

x5 mid-thigh RDLs (focus on shoulders staying in front of the bar)
x5 mid-thigh RDL jumps
x5 mid-thigh high pulls
x5 mid-thigh power snatches
x5 overhead squats
x3 3-position squat snatches (pausing at the high hang, mid-thigh, and mid shin positions on the way up and down)

________

Oly Work.

Power Snatch + Overhead Squat + Squat Snatch
4x1+1+1 *Build to a heavy set and aim to finish heavier than last week

________

Push Press.
4x2 *Build to a heavy set and aim to finish heavier than last week

12-minute AMRAP:

x1(+1) d-ball cleans
-200 meter run