5 Hang Power Snatch
10 Unbroken Back Squat

Score = Time

5 Hang Power Snatch (115/75lbs)
Max set unbroken Back Squat

Score = Time – Total Reps

5 Hang Power Snatch (135/95lbs)
Max set unbroken Back Squat

Score = Time – Total Reps

NOTE: Perform 1 set of a heavy(ish) double on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s triples.
— Do Beyond Rx’d programming for the day.–
Rest 15 minutes

25 Hip extensions (25/15)
20 Double KB swing (53/35)

NOTE: Hold a plate for the hip extensions if the 25 unweighted reps are not a challenge for you. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 20 reps in a row.

DB Push Press
Ring Rows
Burpee

DB Thruster (55/35lbs)
Pullup
Burpee

DB Thruster (65/45lbs)
Chest to Bar Pullup
Burpee

— Do Beyond Rx’d programming for the day.–
Rest 15 minutes

3 Rounds for time:

75 Double unders
50ft. Overhead walking lunges (135/95)
25 Toes to bar
NOTE: Lunge out 25ft. Turn around, and lunge back. Try to complete the lunges, with the turnaround without setting the bar down. This workout should not exceed 10 minutes.

Run 200m with Plate
24 Deadlift
Run 400m

Run 400m with Plate (25/15lbs)
24 Deadlift (225/155lbs)
Run 400m

Run 400m with Plate (45/25lbs)
24 Deadlift (275/185lbs)
Run 400m

7 Rounds for time:
10 Sumo deadlift high pull (95/65)
10 Ring dips
NOTE: Goal is to get through as many rounds unbroken as you can. If you are unable to complete 10 unbroken ring dips to start, do 5 each round.

To be done 30 minutes before class
Back squat
10×3
NOTE: Perform 1 set of a heavy(ish) triple on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy. We are working on a decreased rest interval so do not be surprised if it’s a slightly lighter weight than normal.

— Do Beyond Rx’d programming for the day.–
Rest 15 minutes

4 rounds for time:
1 mile Assault Bike
– Rest 90 seconds –
NOTE: Goal is to hit a consistent pace on these mile repeats. Each interval should not be more than a + or – 5 seconds from the previous effort. Sub in 750m row if you do not have access to a bike.

1min: Russian KB Swing
1min: Single DB OH Hold
1min: Single Arm DB Snatch
1min: Rest

1min: KB Russian Swing 32/24kg
1min: Dble OH DB Hold (45/25lbs)
1min: Single Arm DB Snatch
1min: Rest

1min: Dble KB Swing (2 x 16/12kg)
1min: Dble OH KB Hold
1min: KB Single Arm Snatch (16kg/12kg)
1min: Rest

Remember: recovery is CRUCIAL!

To be done 30 minutes before class

Sumo Deadlift
5×3

NOTE: Build to a heavy triple across the 5 working sets.– Do Beyond Rx’d programming for the day.–
Rest 10 minutes

1 minute Weighted plank hold
20 Ring Row (feet elevated)NOTE: Do not underestimate these ring rows. If done correctly, they will be extremely difficult. Set up the feet on a 20″ box with the rings at stomach height. Keep a rigid body position with the legs locked out and feet together.

AS FAR AS POSSIBLE IN 30 minutes

AS FAR AS POSSIBLE IN 30 minutes

AS FAR AS POSSIBLE IN 30 minutes

NOTE: Alternate between movements, 1 set of press then 3 strict muscle ups. The muscle ups should be done unbroken, so lower the number if needed, but keep them strict. If 3 is not challenging for you, try adding a small amount of weight. A little weight will make a big difference!

To be done 30 minutes before classFront Squat
10 Reps

NOTE: Starting from an empty bar, you get 10 reps to build up to a heavy single in the front squat today. Do not exceed 10 total reps with weight on the bar. This is a classic warmup that encourages larger than normal jumps with weight and preps the CNS (central nervous system) for handling heavier loading.

— Do Beyond Rx’d programming for the day.–
Rest 10 minutes

For time:
21-15-9
Row (calories)
Power Snatch (115/75)NOTE: Goal is to finish under 6 minutes. This workout is meant to be done fast and aggressively, so go hard on the row and get after it!

10 Power Snatch
10 DB Front Squat

10 Power Snatch (95/65lbs)
10 DB Front Squat (55/35lbs)

13 Power Snatch (115/75lbs)
13 DB Front Squat (65/45lbs)

To be done 30 minutes before class

Front Squat
3-3-3-3-3

NOTE: Build to a heavy triple and hit that same weight for all 5 working sets.

— Do Beyond Rx’d programming for the day. —
Rest 10 minutes

2 Rounds for Quality:
40 Hip extensions
30 Chest to bar pull ups
20 Handstand push ups

NOTE: Goal is to rest as needed to complete each unbroken. Consider using a 15lb/25lb/35lb plate on the hip extensions if those are not enough of a challenge. Also consider doing strict HSPU if 20 kipping reps is easy for you.