6 sets
4’ on – 1’ off
A- 30 lunge hops
20 r.kbs
10 pull ups / 15 ring rows
Remaining time max calories row
B- 5 wall walks
10 kb lunges
15 kb g2oh
Remaining time max shuttle runs
2 rounds
20 Heel Dives
10 scorpions
10 Sonics
5 bottom of the burpee
5 top of the burpee
100m run
2 Rounds:
32 DB Snatch 50/35
24 Box Jumps (20/24)
16 Burpees
800m run
5min of core
Coaches Choice
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
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