Warm up

5 min AMRAP:

1 wall walk

10 alternating bird-dogs

5 hollow rocks

5 supermen

5 yoga pushups

Skill – Kipping/butterfly pullups

Ring row pulling strength building

Kipping pull-ups with ab-mat between feet

Box assisted kipping or box assisted one-leg butterfly pullup – with a box set up so that your eyes are around the bar level when you are standing

Butterfly circles

Butterfly pullups

Endurance

Every 2:30 min for 5 rounds, each for time:

30 double unders

15 pullups

10 American KBS 32/24 kg

5 double DB hang squat cleans 50/35 lbs

— rest 2:30 min

— then every 2:30 min for 5 rounds, each for time:

200m run

10 double DB push presses 50/35 lbs

3x[1 wall walk + 1 wall facing handstand pushup]

Scaling: Adjust the pullups, scaling option and/or volume, so that most of the sets are done unbroken.

The lifting movements are meant to be unbroken each set.

Substitute the double unders with 25 sec of attempts or 45 single unders.

The [wall walk + handstand pushups] may be replaced with 2 laps of box pike handstand walk around the box followed by 6 pushups, OR 3 wall walks + 9 handstand pushups (kipping).

There should be ~30 sec rest each interval. Reduce the volume or load if this is not the case in the first rounds.

Olympic lifting

Warm Up & Activation

5 Reps Each:

Down Dog to Up Dog

Lunge + Rotate

Bootstrappers

10 Reps at Each:

Good Mornings

Behind the neck rack stretch

5 Reps at Each:

RDL

Front Squats

Strict Press

Push Press

Tall Split Jerks

Split Jerks

Barbell Prep

Tall Position

3 Clean High Pulls

3 Muscle Cleans

3 Tall Power Cleans

3 Tall Squat Cleans

Power Position

3 Clean High Pulls

3 Power Clean

3 Squat Clean

Hang Above Knee

3 Clean High Pulls

3 Power Clean

3 Squat Clean

 Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Power Clean

3 Squat Clean

Clean Skills

3 Sets adding Weight Each Set:

3 Tall Power Cleans

3 Tall Power Cleans Parallel

3 Tall Squat Cleans

3 Paused Split Jerks – (Pause in Split)

Clean Complex – 15 Minutes

8 Sets – Start @ 50-60% of 1RM Clean & Build

1 Halting Clean Deadlift

1 Floating Squat Clean

1 Split Jerk

Conditioning

8 Rounds for Total Weight

1 Min Work / 1 Mins Rest:

10 Shuttle Runs (25ft)

1 Squat Clean & Jerk (You pick the weight)

*Shuttles & 1 C&J done in 1 min time frame.

Goal is to accumulate the max total weight on C&J over all 8 sets

C&J is total weight across all set rounds. Example: 135lb x 8 rounds = 1080lb

RX: 10 Shuttles

Int: 8 Shuttles

Scaled: 5 Shuttles