TUESDAY

General Warm-Up:

1 Set: For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Specific Warm-Up:

Get each athlete to grab a skipping rope and place the rope 2 meters away from the pull-up bar they intend to use and perform the following

10 Air Squats

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Under’s or 30 Single Under’s

10 Jump Squats

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Under’s or 30 Single Under’s

Barbell Specific Primer: (3-4 minutes)

2 Sets: Building Loads

3 Front Squats

2 Push Jerks w/1sec Pause in the Dip on the First Jerk

1 Split Jerk w/3 sec Pause in the Catch

2 Front Squats

1 Split Jerk

Then.. build to starting weight on the complex (2-3 minutes)

Weightlifting

Every 3:00 minutes x 5 Sets 

2 Front Squats

1 Jerk

1 Front Squat

1 Jerk

*Any style jerk, your choice.

Starting @ 70% of 1RM Clean and Jerk

Extra Instructions: 

Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk. 

Record Each Working Weight

"Old Fashioned" (For Reps)

13:00 AMRAP

Fitness

5/5 Single DB Thruster

10 Kipping Knees

50 Single Under’s

Performance

5/5 Single DB Thruster

10 Toes to Bar

30 Double Under’s

Dumbbell:22.5/15kg

Goals / Stimulus / Objectives

Goal: 5-8 Rounds

Score: Rounds & Reps

Stimulus: Grip Stamina / Muscular Endurance

RPE: 9/10 

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end. 

Primary Objective: Move consistently through all movements while managing grip, breathing, and heart rate. Keep the Toe to Bar or Thrusters Unbroken throughout. 

Secondary Objective: Double Under Efficiency and using those as a recovery today.