19.5.7

FITNESS
A. 3 position power snatch (above-the-knee, below-the-knee, floor)
4×2; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Reset between reps – not touch-and-go.

Record weight lifted.

B. 12 min AMRAP:
5 DB push presses
10 lateral DB hops
15 air squats

Training notes:
•Push press weight should be challenging but not insurmountable. Adjust accordingly.

Record time.

PERFORMANCE
A. 3 position power snatch (above-the-knee, below-the-knee, floor)
4×2; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Reset between reps – not touch-and-go.

Record weight lifted.

B. For time:
9 push presses (135/95)
100 double-unders
15 push presses (135/95)
75 double-unders
21 push presses (135/95)
50 double-unders

Training notes:
•12 minute cap.
•Push press weight should be challenging but not insurmountable. Adjust accordingly.

Record time.

19.5.6

FITNESS
A1. Strict pull-ups
5×2; Rest 1 min
A2. DB Z press
5×8; Rest 1 min

Training notes:
•Use assistance as necessary on pull-ups to keep them unbroken.
•Shoot for heavier than last week – fewer reps.

Record reps completed and weight used.

B. 4 min AMRAP:
6 strict hanging leg raises
8 DB push presses
10 assault bike/row calories
-Rest 1 min
4 min AMRAP:
6 vertical ring rows
8 push-ups, hand-release
10 assault bike/row calories
-Rest 1 min
4 min AMRAP:
6 renegade rows with push-up
8 DB snatches, alternating
10 assault bike/row calories

Training notes:
•If necessary scale total reps of bodyweight movements so you can keep moving. Fractioning is ok, but you should be able to get through a few rounds on each AMRAP.
•Elevate hands as necessary to achieve full range of motion on push-ups. Don’t do hand-release if hands are elevated…

Record reps completed on each AMRAP.

PERFORMANCE
A1. Ring muscle-ups
5×40-60% of AMRAP set; Rest 30s
A2. Pendlay rows
5×3; Rest 2-3 min

Training notes:
•Shoot for at least 3 unbroken muscle-ups per set. If less than that, modify the movement.

Record reps completed and weight used.

B. 4 min AMRAP:
5 strict toes-to-bar
10 kipping handstand push-ups
15 assault bike/row calories
-Rest 1 min
4 min AMRAP:
5 strict chest-to-bar pull-ups
10 kipping ring dips
15 assault bike/row calories
-Rest 1 min
4 min AMRAP:
5 renegade rows with push-up (50/hand – 35/hand)
10 DB snatches, alternating (50/35)
15 assault bike/row calories

Training notes:
•If necessary scale total reps of bodyweight movements so you can keep moving. Fractioning is ok, but you should be able to get through a few rounds on each AMRAP.

Record reps completed on each AMRAP.

19.5.4

FITNESS
In teams of two—
3 rounds:
800m run (Partners run together)
60 KB swings
40 goblet squats
20 KB-facing burpees

Training notes:
•Partition the reps anyhow with one person working at a time – but partners run together.
•Don’t start working until both partners are back from the run.
Record time.

PERFORMANCE
In teams of two—
3 rounds:
800m run (Partners run together)
60 power snatches (95/65)
40 overhead squats (95/65)
20 bar-facing burpees

Training notes:
•Partition the reps anyhow with one person working at a time – but partners run together.
•Don’t start working until both partners are back from the run.
Record time.

19.5.2

FITNESS
A. Front squat
3×8; Building; Rest 2-3 min

Training notes:
•Build per set, but these should all be tough.
Record weight lifted.

B. For time:
30 double DB box step-ups
800m run
20 double DB box step-ups
800m run
10 double DB box step-ups

Training notes:
•15 minute cap.
Record time.

PERFORMANCE
A. Front squat
10,8,6; Building; Rest 2-3 min

Training notes:
•Build per set, but these should all be tough.
Record weight lifted.

B. For time:
30 double DB box step-ups (50/hand to 24” – 35/hand to 20”)
800m run
20 double DB box step-ups (50/hand to 24” – 35/hand to 20”)
800m run
10 double DB box step-ups (50/hand to 24” – 35/hand to 20”)

Training notes:
•15 minute cap.
Record time.

19.5.1

FITNESS & PERFORMANCE
A. Turkish get-ups
4×4/arm; Rest 60-90s b/w arms

Training notes:
•Build as able. These should be tough but maintain good positions.
Record weight lifted.

B. 3 rounds @ escalating pace per round—
4 min AMRAP:
21 wall balls (20 to 10’ – 14 to 9’)
15 box jumps, step down (24”/20”)
9 Russian KB swings (70/53)
-Rest 1 min

Training notes:
•First round should be at 75% effort (moderate cycle time, smooth transitions, etc.) Last round should be at high effort. If the prescribed weights are too heavy to move through smoothly, reduce them.
•If you don’t have negative splits on this (meaning faster pace per round), you did this incorrectly.
Record reps completed per round.