REST DAY

Warm Up:

• 400m Run
• then For quality: 5 mins of:
  • Handstand Floaters — then —
  • 5 mins of:
    • 3 Strict Chest-to-bar Pull-ups
    • 3 Dead Stop Strict Handstand Push-ups
  • — then — 5 mins of:
    • 5 Strict Toes-to-bars
    • 10 Pause Hip Extensions
  • — then — 5 mins of:
    • 3 Inchworms
    • 3 Pause Ring Rows

Strict Gymnastics Handstand Floaters- Kick up to handstand on wall. Aim for a straight body. Gently kick off wall to find balance point. Adjust balance through the fingertips.

Strength: Power Clean

• 3 Pause Power Clean + Power Clean, pick load
• Every 2 mins for 10 mins.

3 Pause Power Clean:

• 1st pause- 2 secs, just below knee level
• 2nd pause- 2 secs, jumping position (pockets)
• 3rd pause- 2 secs, catch position

Metcon: 3 rounds for time of:

• Run, 400 m
• 10 Power Cleans, 155/105 lbs
• Row, 500/400 m
• 10 Push Jerks, 155/105 lbs

0800 Only

Warm Up:

• 400m Run
• Squat prep

Strength: Back Squat

15 minutes to complete sets.

then: Every 2 minutes for 10 minutes:

3 Power-clean and 1 Split-jerk (3+1), pick load

Metcon:

REPEAT Surprise!!!

0845 Warm-up

0900

Strength: Olympic Cycling

Every 1:30 for 12 mins, alternating between:

4 Position Power Snatch, pick load

4 Position Power Clean, pick load

Olympic Cycling 4 Position Power Snatch:

• 1 High Hang Power Snatch
• 1 Hang Power Snatch
• 1 Low Hang Power Snatch
• 1 Power Snatch

4 Position Power Clean:

• 1 High Hang Power Clean
• 1 Hang Power Clean
• 1 Low Hang Power Clean
• 1 Power Clean

Metcon:

3 sets for time:

• Run, 800 m
• 21/15 Assault Bike Calories
• 5 rounds of: 7 Thrusters, 75/55 lbs + 7 Pull-ups + 7 Burpees

Warm-up:

• 800m Run
• 3 rounds for quality of:
  • 5 L/5 R Cossack Squats, pick load
  • 5 L/5 R Waiter Squats, pick load

Strength: Front SQUAT

1 Tempo Front Squat, pick load Every 1 min for 9 mins.

Tempo- 5 secs down, 2 sec pause, aggressively stand

Metcon: 3 rounds, 1 min per station, for reps:

• Wall Ball, 20/14 lbs
• Alternating Dumbbell Snatch, 50/35 lbs
• Box Jump, 24/20 in
• Single Dumbbell Hang Clean & Jerk, 50/35 lbs
• Row Calorie
• Rest 1 min

Warm up:

• 400m Run
• 3 rounds for quality of:
  • 7 L/7 R Single-Arm Dumbbell Bench Press, pick load
  • 7 L/7 R Single-Arm Dumbbell Bent Over Rows, pick load

Strength:

• Pause Overhead Squat
• 1-1-1-1-1
• Use the heaviest weight you can for each set. Rest as needed between sets.
• Pause 10 secs in the bottom.

Metcon: 16 minute AMRAP of:

• 15 Overhead Squats, 95/65 lbs
• 30 Double Unders
• 15 Deadlifts, 95/65 lbs
• 30 Double Unders

ACTIVE REST DAY

Run 3 miles – time your self and record on BTWB!!!

Work on your squat mobility!!!