For load:
Back squat
5-5-5-5-5

Post-workout finisher
AMRAP 1:
Max reps back squat
– Use 80% of today’s heaviest set for 5 reps
– Bar stays on the athlete’s back for the full minute.

Coach’s notes:

Post load for all sets of back squat and number of reps complete in 60s for post-workout set to comments.

On a 2:00 clock:
20 alternating DB hang clean to overheads (35/50 lb)
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

– 1 shuttle run is 25 ft down and back.

Post-workout accessory
Accumulate:
30 GHD or partner glute-hamstring raises

Coach’s notes:

Post bar muscle-ups completed per round and total to comments.

Pre-workout strength
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.

For time with a partner:
90 snatches (95/135 lb)

Coach’s notes:

Post load(s) for power snatch and time to complete workout to comments.

AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (125/185 lb)

Post-workout strength
Every 2:00 for 5 sets:
2 tempo front squats
– :03 down, :02 second hold, :01 up.
– Focus on technique over loading.

Coach’s notes:

Post rounds and reps complete for AMRAP to comments.

For time:
1,200-m run/row/Echo/ski
3:00 rest
800-m run
2:00 rest
400-m run
1:00 rest
200-m run

Post-workout accessory

10 minutes of stretching.

Coach’s notes:

Post time per set and total working time to comments.

For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box jump-overs (20/24 in)
30 air squats
30 ring dips

20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups

Post-workout accessory
3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest

Coach’s notes:

Post time to complete chipper to comments.

Pre-workout strength
5 sets:
1 clean-grip deadlift
1 clean pull
1 hang power clean
1 below-the-knee power clean

For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets.

Coach’s notes:

Post load and notes for pre-workout and load per set for power cleans to comments.

AMRAP 10:
5 alternating single-DB lunges (35/50 lb)
3 lateral burpees over the DB
1 rope climb (15/15 ft)
– Hold the dumbbell any way.

Post-workout accessory
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.

Coach’s notes:

Post rounds and reps complete for AMRAP to comments.

Every 5:00 for 3 sets:
100-m single KB suitcase carry (53/70 lb)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

Post-workout skill
8 sets:
:20 handstand hold
:10 rest

Coach’s notes:

Post time per round and total time in plank to comments.

Pre-workout skill
6 sets:
:15 work
:45 rest

Bar pull-overs

3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

Coach’s notes:

Post notes for skill work and time to complete to comments.