Workouts

BB prep:
4 sets w/ empty barbell:
*5 reps of each*
-high pulls
-snatch turnovers
-behind the neck press
-ohs
-snatch grip sotts press
-snatch balance

Muscle Snatch + Power Snatch from Mid Thigh Position
7 minute EMOM
x3 reps each minute
*building slightly in weight while keeping weight appropriate for purpose of drill*

Open:
16:00 EMOM
1: x3 power snatch @ 72.5%
2 & 3: 100 double unders + ME distance single DB OH lunge (50/35)
4: rest

FTNS:
16:00 EMOM
1: x3 power snatch @ 72.5%
2 & 3: 100 heavy singles unders + ME distance single DB lunge (50/35)
4: rest

MVMT:
16:00 EMOM
1: x3 hang power snatch
2 & 3: 100 heavy singles unders + ME distance single lunge
4: rest

Kick Up Drill to Hand Stand Hold
A. 4 minute EMOM
x4 reps each minute
(same drill but as you kick up attempt to hold a static free standing handstand position for a brief moment before coming down)

B. Wall Walk EMOM
4 rounds :25+ hold at the top
(legs and feet should be together and pointed towards the ceiling, body should be in a hollow position, and the only parts of the body that are touching the wall are the nose and toes)

C. Pike Position Handstand Walk Around Box or 10:00 minutes of free standing HSPU work
x3-5 rounds (60 rest between)
180 degrees in both directions

D. Upper Body Hypertrophy (deload)
2 sets:
x12 dumbbell bench press
submax strict pull ups/ bent arm hang/ ring row
rest :60

*use the same weight as you did last week

Open:
200/160 echo cals
*perform x8 box step overs E2:30 with 50s/35s (including 0:00)

20:00 time cap

FTNS:
175/125 echo cals
*perform x8 box step overs E2:30 with 40s/25s (including 0:00)

20:00 time cap

MVMT:
175/125 echo cals
*perform x8 box step ups E2:30 (including 0:00)

20:00 time cap

BB prep:
4 sets w/ empty barbell:
*5 reps of each*
-rack deliveries
-tall muscle cleans
-front squats
-tall cleans
-front rack sotts press
-narrow grip overhead squat

A. Power Clean + Hang Clean from Mid Thigh Position
7 minute EMOM; 3 reps each minute
(intentionally catch the bar high in the hang clean and smoothly transition into the front squat, foot positioning should be the same for both movements)

B. Tempo 1-1/4 Back Squat (deload)
4x2 w/ 2 count down @ 70% of last weeks heaviest set

Open:
5 rounds for E2MOM
200m run
ME STOH (135/95)

FTNS:
5 rounds for E2MOM
200m run
ME STOH (115/85)

MVMT:
5 rounds for E2MOM
200m run
ME STOH with DBs

A. BB prep:
4 sets w/ empty barbell:
*5 reps of each*
-strict press
-behind the neck press
-dips
-push press
-alternating front rack/ behind the neck push jerk (3/ side)
-behind the neck split jerk balance
-behind the neck split jerk balance starting in split stance
-front rack split jerk balance

B. Dip + Push Press + Push Jerk
7 minute EMOM
x1 rep

C. Behind the neck jerk balance
(2 count hold in catch)
6 minute EMOM
x1 reps
*heavier than last week

D. Front Squat
E90S for 5 rounds
x3 tempo front squats @ 21XX
*aim to end heavier than the last two weeks, we will deload this movement next week

6 rounds
200' sled sprint
rest 2:00-3:00

*chose a sled weight that allows you to move with good speed. Each effort should take no more than about a minute.

Class Format:
minutes 0-15
warm up and specific mobility
*Focus on shoulders*

minutes 15-45
E7MOM for 4 rounds
x100 heavy single unders
x50 echo cals
x25 alt DB snatch

*Each round is designed to take somewhere around 5:00. Options to scale and modify this portion include decreasing cals on echo and using a lighter weight for the DB.

minutes 45-60
12:00 EMOM
1: x5-8 BB roll outs
2: x16-20 alt SL medball V-ups
3: :20-30 hollow hold