PRIMARY

Weightlifting

A) Passive Hang; accumulate 1:00-2:00
B) BTN Snatch Press + OHS; 2×3+3

C) Sotts Press; 5×5

D) Power Snatch + Snatch Push Press + Snatch Balance;
3×2+2+2@70-75%

 

Squat/Pull

A) Back Squat; Find a 4RM

B) BB Reverse Lunges; 3×4-6/side@MTR
*In 2-3 sets work up to heaviest 4-6 reps per leg, Once reached that’s the first set.

 

Conditioning

2 sets of
15 Calories on Rower
12 Front Squat (95/65)
+
Rest 3:00
+
2 sets of
15 Calories on Rower
12 Front Squat (95/65)
15 Burpees Over Bar
+
Rest 3:00
+
For Time
30 Wall Balls (20/10)
30 Calories on Rower
30 Bar Facing Burpees
30 Hang Power Clean
30 Wall Balls (20/10)

 

SECONDARY

 

Gymnastics

A) Wall Facing Handstand Push Ups; 3×3
*Focus on opening up shoulders on press

B) “Bottom Up” Deficit Strict Handstand Push Up + Deficit Strict Handstand Push Up; 7×1+2-3
*Same deficit as Wk6

C) Strict Handstand Push Ups; 2×15

D) Strict Ring Dips; 5×8-10

E) V-Ups + Tuck Crunch; 4×10+15

 

Conditioning

Air Bike;
80 Calories @Hard Effort + Equal Rest
20 Calories @Moderate Effort + 1:00 Easy Back Pedal
30 Calories @Hard Effort
+
Equal Rest of entire piece
+
2k Ski Erg

 

Accessory

A) Reverse Situp; 70 total reps

B) Medball or plate chops; 60 total reps per side