Author: liam

RING MUSCLE UP PRACTICE 12 minutes to practice/find:Ring Muscle Ups or Ring Muscle Up Modification "DIAMOND IN THE ROUGH" For time: 10-8-6-4-2Ring Muscle-upsDouble Devil's Press Double Dumbbell Box Step-Overs TIME CAP - 16:00

CLEAN & JERK 3 sets of: 3-Position Squat Clean 3 sets of: Jerk in Split Position x 3 reps 7 sets of: Clean Lift-Off+ Clean Pull + Clean + Front Squat + Jerk 

CLEAN & JERK + BACK SQUAT Every 1:30 x 5 sets:1 Power Clean + 1 Hang Squat Clean @ 65-70% of 1 Rep Max Clean & JerkDirectly into…BACK SQUATEvery 2:00 x 6 sets:6-6-5-5-4-4 "BEST FOOT FORWARD" 3 Rounds For Time:100 Double Unders20 Chin Over the Bar Pull-ups30 Single Dumbbell Box...

SNATCHES Every 1:30 x 5 sets:2 High Hang Power Snatch + 2 High Hang Squat Snatch *Keep weights light.Directly into…Every 1:30 x 5 sets:1 Power Snatch + 1 Hang Squat Snatch @ Moderate Weight "IT'S NOT OVER" On the 0:00...AMRAP 9:15 Toes to Bar 10 Deadlifts5 Power SnatchesOn the 9:00...6 minutes to...

GYMNASTICS 20 minutes to work through 5 sets of each movement:Strict Pull-ups 5 Unbroken: 4-3-3-2-210 Unbroken: 9-8-7-6-615 Unbroken: 12-10-8-6-620 Unbroken: 18-15-12-8-625 Unbroken: 20-16-12-8-8Strict Handstand Push-Ups5-9 Unbroken: 4-3-3-2-210-14 Unbroken: 9-8-7-6-615-19 Unbroken: 12-10-8-6-620-24 Unbroken: 18-15-12-8-625+ Unbroken: 20-16-12-8-8*# = Max unbroken movement "FASTBALL" 1 Round For Time:400 Meter Run40 Wall Balls400 Meter RunTIME...

DEADLIFT Every 1:30 x 2 sets: 2 Dead Stop Deadlifts @ Moderate/Heavy Weight Directly into…Every 3:00 x 2 sets: Max Touch-and-Go Deadlifts @ 10-20lbs heavier than above "SHINER" On the 4:00 x 5 Rounds:15/12 Calorie Echo Bike 12 Double Dumbbell Hang Power Cleans9 Burpee Box Jumps

BENCH PRESS Every 2:00 x 6 sets:8-8-6-6-4-4 "COMPOUNDING INTEREST" 5 Rounds: 30 Double Unders10 Overhead SquatsDirectly Into…1 Round: 30 Overhead Squats100 Double Unders TIME CAP - 12:00

ROPE CLIMBS Work on your rope climb progressions "CAPTAIN HOOK" 5 Rounds For Reps:1 Minute Rope Climbs1 Minute Dumbbell Snatches1 Minute Calorie Machine1 Minute Rest

SNATCH 5 sets of:Snatch Press from Receiving x 4 reps5 sets of:Tall Snatch x 2 reps10 sets of:(Snatch Lift Off + Snatch High Pull + Snatch) x 1 rep