Deadlift 3-3-3-3-3
Category: > Strength
Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps
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Strength
Deadlift 5-5-5-5-5 rep
Mobility
Deadlift/Pulling Prep
Endurance
Short Interval | Run | 100m sprint, rest 60 sec; repeat until form/pace deteriorates
Long Interval | Run | 800m, rest 90 sec; repeat until form/pace deteriorates
Time Trial| Run | 2k for time
Gymnastics
Every minute on the minute for 10 minutes:
-5 weighted pull-ups or chin-ups
Choose one weight to use the whole EMOM
Strength
Snatch 1-1-1-1-1-1-1 reps
Mobility
Lower Leg and Ankle
Endurance
Short Interval- Run: Repeat :60 on, :90 off until form/pace deteriorates
Long Interval- Row: Repeat 4:00 on, 3:00 off until form/pace deteriorates
Time Trial- Run: 5k (try to set a PR)
Gymnastic
5 rounds for time of:
10 Handstand Push Ups with Wall and Kip
10 Burpees
10 Kipping Pull Ups
Strength
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Mobility
5 minute shoulder fix
Endurance
Short Interval- Run: Repeat :45s on,:30s off, until form/pace deteriorates
Long Interval- Run: Repeat 800m, recover 3:00, until form/pace deteriorates
Time Trial- Run: 1 mile for time
Gymnastic
For QUALITY
4 rounds:
10 Strict Ring Rows
20 Hollow Rocks