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1) 20 minute EMOTM:
1 – 40 seconds Ski/Bike/Row/Run
2 – 100ft Sandbar Bear Carry
3 – 40 seconds Ski/Bike/Row/Run
4 – 5/side Single Arm Dumbbell Push Press
Pick efforts you can maintain for movements 1-3, feel free to build loading on movement 4 as you get warmed-up and comfortable.
2) Snatch High-Pull + Muscle Snatch + Hang Muscle Snatch + Snatch Push Press: Every 1:30 x 7 sets
Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Reset on the floor between reps 1+2, no T+G.
3) Snatch Pull + Hang Power Snatch + Power Snatch: Every 1:30 x 7 sets
Continue to build loading from complex 1. Drop and reset after the Hang Power Snatch.
4a) Regionals 16.3 – 0:00 – 6:00 – AQAP:
104 Wall Balls 20/14
Any finish time before 6:00 is additional rest.
4b) 7:00 – 17:00 – 4 rounds AQAP:
28 Alternating Pistol Squats
15 Power Cleans 115/80
Time cap of 10 minutes. For those without the capacity to finish this is an AMRAP.
5) Muscle-ups: Max Reps Every 4:00 x 4 sets
Cap at 12 reps per set. If you have less than 6 than perform this as an Every 2:00 x 8 sets with a number of reps you can maintain.
6) 4 Supersets of:
5/side Single Arm Dumbbell Row
10/side Seated Single Arm Cable Row
Rest 3 minutes between sets. Work as heavy as possible. Dumbbell Rows should be strict, load the Cable Row so you have to use your bodyweight a little.
7) Alternating Dumbbell Bicep Curls: 4 sets of 10/side
Rest 90-120 seconds between sets. Focus is elbow/joint health here, don’t need to go heavy.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE