Warm up

9 min alternating EMOM:
20 alternating lunges
30 bicycle crunches
40 jumping jacks

Endurance

For completion:
5 min EMOM:
15 American KBS 24/16 kg
— rest 1 min
5 min EMOM:
10 burpees
— rest 1 min
5 min EMOM:
10 box jumps 24/20 in
— rest 1 min
5 min EMOM:
50 ft. sled push (cap at 20 sec each min, adjust load accordingly)
— rest 1 min
5 min EMOM:
30 sec sandbag hold (scale to double KB front rack hold)
— rest 1 min
5 min EMOM:
12/10 cal ski

Mobility

Perform each of the following mobility drills for the specified time
1 min coach stretch per leg
2 min child pose
1 min of PVC overhead lat/biceps opener on bench or wall ball – lay down with your thoracic cage on a wall ball – use moderate weight on the PVC (5/10 lbs) – arms fully extended, snatch width grip
2 min thoracic cage smash with foam roller

UES strength

Warm Up
2 Rounds
60sec Row/Bike/Ski
10 Banded Pass Throughs
15 Banaded Pull Aparts
10 Scap Push-Ups
10 Push Up to Double Toe Tap
Bench Press
In 15 Minutes with as many sets needed work up to a
10 Rep MAX
Rest 2-3 minutes between sets. Aim for 3-4 sets total.
Suggested Warm Up
10 Reps @ 60% of 1RM Back Squat
10 Reps @ 70% of 1RM Back Squat
10 Reps @ 80% of 1RM Back Squat
Bench Press Drop Sets
EMOM for 5 Mins
5 Reps @ 90% of Todays 10 Rep Heavy
Metcon
Each Set For Time
12-9-6
Clean & Jerk (135/95)
Pull-Ups
-1min Rest-
9-6-3
Clean & Jerk (185/125)
Chest-To-Bar Pull-Ups
-1min Rest-
6-3-1
Clean & Jerk (225/155)
Bar Muscle Ups
*Time Cap: 18 mins
Intermediate C&J Weights:
Males: 95/135/185
Females: 65/95/130
Scaled C&J Weights: 60%/70%/80% of 1 RM C&J
OR 50%/60%/70% of todays 2RM Back Squat
Scaled Pull-Up Sub: Ring Rows
Scaled Chest-To-Bar Pull-Ups: Seated Ring Pull-Ups
Seated Bar Muscle Ups: Burpee Pull-Ups