Warm Up
3 rounds for quality of:
1 min Run
12 Kettlebell Swings
10 L/10 R Kettlebell Cossack Squats
10 Kettlebell Front Squats
20 Alternating lateral Line Jumps
Weightlifting
Week 10
I. EMOM 12: Warm Up
1st 4 Snatch Grip Push Press, pick load
2nd 4 Muscle Cleans, pick load
3rd 4 Muscle Snatches, pick load
II. One Rep Max
0:00 - 10:00 Power Snatch
10:00 - 20:00 Power Clean
III. Every 2:30 x 5 sets
5 sets x 1 Hang Snatch Pull + 1 Low Hang Snatch Pull + 1 Snatch Pull
95-105% 1RM Snatch
Hang position is above the knees. Low hang position is below the knees.
Conditioning
4 cycles x AMRAP 3
3 Ring Muscle Ups
Alternative 5 Chest to Bars
8 Burpee Box Jump Overs, 24 / 20 in
5 Squat Snatch
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Pick up where you leave off each interval.
Goal: 1.5+ rounds per cycle
This workout will allow you to go a bit harder than you normally would on a typical AMRAP. Use the rest after each round to really work on your active recovery and be mindful of which movement you will be starting after the rest so get through the full sets of the ring muscle-ups if you can.
Gymnastics
3 Rounds for Time
12 Strict Handstand Push Ups
Rest 4 minutes between rounds
Scaled AbMat Assisted Kipping Handstand Push-ups
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