Skill Day:

Every Minute On the Minute for 30 Minutes: 

#1 50 Double unders

#2 3/2 Rope climbs

#3 14/10 Bike Calories

#4 50’ Handstand Walk

#5 4 x 80’ Shuttle Runs

#6 1 Peg Board (1 Legless Rope Climb)…

Strength:

Dual Kettlebell Front Squat Complex

5 x Complex

Pause Kettlebell Front Squat @ 24X1 + 4 Front Squats w/o Tempo

• New Set Every 2:00
• (First squat is 2 second negative, 4 second pause in the hole, explode up 1

Strength: 
Power Clean + Hang Power Clean + High Hang Power Clean

10 x Complex

New Set Every 2:00

Progressive (suggested %’s)

#1-3 – 60-65%

#4-6 – 65-70%

#7-8 – 70-75%

#9-10 –75-80%

Tall Jerk 

3 x 5 

New …

Strength/Skill Work:

Snatch Skills

10 Rounds

Every :30

#1) 1 Snatch Balance

#2) 1 High Hang Squat Snatch 

#3) 1 Snatch

Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a …

Skill:

3 Rounds

For Quality:

50 Double Unders

2 Legless Rope Climbs (ladies 1 legless + 1 foothold)

50’ Handstand Walk

Strength:

Superset

Bench Press

3 x 10  @ 21X1

• (2 second slow and controlled descent, then pause for

Strength:

Back Squat

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New Set Every 2:00

(Power Snatch + Hang Power Snatch)

6 x 2 (Complex)

• (Perform a power snatch then lower the bar to just above the knee & perform a hang

Skill Day:

3 Rounds:

Every 2:30 

#1: 7/5 Bar Muscle-ups + 10 Burpee to a 6” touch + 5/3 Bar Muscle Ups

#2: 80’ Handstand walk + 5 x 80’ Shuttle runs + 40’ Handstand walk

#3: 10 GHD Sit-Ups …

Superset Strength:

Tempo Double Kettlebell Front Squat @ 30X2

3 x 12

w/

20 Unbroken Goblet Squats 

Rest 2:00 b/t sets 

• 30X2 = (Down 3 seconds, no pause, explode up, 2 second pause at top)
• Hold KB handles under chin

Skill Test:

Max Effort Ring Muscle-Up Test

Strict or Kipping Option

• Choose which option that you’ve been working on the past 6 weeks
• Men after test if under 10 on Strict or 20 on Kipping accumulate the remainder of the

Strength:

10 Rounds

Every :30

#1) 1 Snatch Balance

#2) 1 High Hang Squat Snatch 

#3) 1 Snatch

Perform all movements at 65-70% of your 1-RM Snatch.

Deficit Deadlift

3 x 10 reps @ 55%

New Set Ever 2:00…