EMOM x 4 MINUTES*
3 TNG Power Snatches
-Into-
EMOM x 3 MINUTES*
2 TNG Power Snatches
-Into-
EMOM x 2 MINUTES* 1 Power Snatch
*Start light and aim to build weight every minute ending at a Moderate-Heavy single for today
FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups
*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).
STRENGTH SQUAD PROGRAMMING
Lift 1: Squat
Lift 2: Deadlift EMOM
Monday GS&C
EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Strict Pull-Ups
-EZ Bike in Time Remaining-
*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from floor. (No Measure)
3 ROUNDS FOR TIME
30 Cal Bike
10 Alt. Pistols
10 Strict Pull Ups
10 Front Squats
FOR TIME
800m Row
20 Box Jumps*
30 Sit-Ups
600m Row
20 Box Jumps
30 Sit-Ups
400m Row
20 Box Jumps
30 Sit-Ups
200m Row
20 Box Jumps
30 Sit-Ups
*Step down on box jumps
*Scale Box Jump and Sit Up reps as needed
Friday GS&C
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Power Clean + Thruster
*One rep= Hang Power Clean + Thruster
**Option to hang squat clean into the thruster
10 SETS FOR TIME
3 Hang Power Clean + Thruster
4 Pull-Ups or C2B Pull Up
5 Burpees Over Bar
-Rest 1:00 b/t Sets-
Thursday GS&C
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
5/5 Barbell Back Rack Lunges (Moderate Load)
15 DBL DB Hammer Curls (Light-Moderate Load)
20 Banded Tricep Push-Downs
10 Slow Leg Lifts
15 DBL DB Floor Chest Flyes (Light-Moderate Load)
20 Banded Straight Arm Narrow Push-Downs
-Rest 1:30 b/t Sets-
PARTNER FINISHER
2 ROUNDS FOR TIME*
80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)
80 Alt. Slam Ball/ Plate Twists
*Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together (see video for details) 80 reps total! **Option to sub WB Ground to Overhead and WB Twists
STRENGTH SQUAD PROGRAMMING
Deadlift and Overhead Press
Testing Day