Warmup

2X: Row 200m, 10 steps duck walk, 10 t-push-ups, 10 jump pull-ups, 8 hanging knee raises

Advanced

For Time:

  • 4 rounds of
    • 10 Toes to Bar
    • 20 One arm PP (30/20, 10 reps ea arm)
    • 10 Burpee V Ups
  • 150 High Knees (both legs = 1 rep)

1:30 Front Plank, rest :30
2 X :45 Side Plank, rest :30

Intermediate

For Time:

  • 4 rounds of
    • 5 Toes to Bar
    • 10 One arm PP (25/15, 5 reps ea arm)
    • 5 Burpee V Ups
  • 75 High Knees (both legs = 1 rep)

1:30 Front Plank, rest :30
2 X :45 Side Plank, rest :30

Barbell Club

Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
Snatch High-Pull - 75% (of sn) x 3 x 3, 80% x 3 x 2
Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1
5 sets; no rest:
10 DB hang power clean
10 KB push press

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