Monday
A. EMOM 6 – Halting Snatch; 2-2-2-2-2, start on the floor, stop below the knee(2 sec), stop at mid thigh(2 sec)
B. Muscle-Ups – Max effort x 3; rest :90 sec between efforts; If you are still working on Muscle-Ups go through your progressions
C. “Candy Corn”
Run 400 Meters
20 ALT DB Squat Snatch@50/35
Run 400 Meters
20 ALT DB Squat Snatch
Run 400 Meters

*If you cant do an overhead squat with the DB you may do a DB power snatch, This workout is capped at 13 min so scale weight as needed.

D. Tempo Back Squat(after class)
4-4-4-4; 4 sec eccentric, no pause at the top

Tuesday
A. HSPU – Max Strict + Kipping x 3; rest :90 sec, use a deficit of 45/25 if possible
*If you are still working on HSPU choose one of the following:
2 Negative HSPU + 3-5 Kipping x 4
5 HR Push-Ups + 2 Negative HSPU x 4 sets; rest 2 min
5 HR Push-Ups + 2-3 Wall Climbs x 4; rest 2 min
B. “Gum Drops”
Every 3 min For 8 Sets
10 Cal Row
10 Burpees
10 KBS@70/53

C. Extra(after class)
Side Plank w/DB – :30-45 sec
Rocking Forearm Plank with feet in rings – 10 rocks

Wednesday
A1. Front Rack Double KB Walking Lunge – 12 Steps + :20-30 sec hold
A2. Choose One:
Pegboard Pull-Ups – 3-6; slow it down on the eccentric
Chin-ups – 5
Partner Assisted – 2 + 1 Negative
Banded Chin-ups – 3-5
B. Extra(after class)
Heavy Farmers Carry 100 Meters x 3

Thursday
EMOM 24
Choose 2 movements and alternate between them between minutes

Example: Bike 12 cals, 10 burpees
Example: Row 15 Cals, 15 Wall Balls
Example: 3 Power Snatch, 8 Burpee over Box

Friday
A. Halting Clean and Jerk – 2-2-2-2-2; pause below the knee(2 sec), pause above the knee(2 sec)
B. “Mary Jane”
AMRAP 12
@50/35
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB STO
5 DB Front Squats

C. Extra(after Class)
L-Sit or N-Sit – Accumulate 2-3 min
GHD – 10-12 x 3, or eccentric hamstring curls(green slides)