800 meter run
15 Clean and jerks @ 115#/75# or RPE 5
21 Wall balls @ 20/14#
REST 2 MINUTES
400 meter run
12 Clean and jerks @ 115/75# or RPE 5
15 Wall balls @ 20/14#
REST 1 MINUTE
200 meter run
9 Clean and jerks @ 115/75# or RPE 5
9 Wall balls @ 20/14#
22 minute time cap!!
**INTENT: Longer duration consistency in position in position as it relates to clean and jerk
SKILLS: Kipping Progressions: TOES TO BAR
Athletes will work for 20 minutes completing on skill progressions that will help develop the strong and efficient kipping mechanics. The teaching point today is TOES TO BAR, however if athletes are still developing kipping mechanics, they should focus on skill progression that will help build and strengthen their capacity.
AMRAP 9 minutes:
Working set T2B **
9 Hang snatches @ 75/55# or RPE 6
4 Burpees @ AFAP
**WORKING SET: Athletes should choose a number reps that they can repeat consistency and perform this in a cluster set. For example, if an athlete can perform 10 reps, they should perform 5 reps, then 5 reps with very short rest.
**INTENT: Kipping practice
OPEN SKILLS: Handstand Progressions: HSPU & HS WALKING
Athletes will work for 20 minutes completing on skill progressions that will help develop the strong and efficient handstand mechanics. The teaching point today is HSPU & HS WALKING so athletes should focus on mechanics that will build their capacity within their skill level.
AMRAP 12 minutes:
50 Calorie Row
50 DB Box step ups @ 50/35# or RPE 6
50 OH DB Walking lunges @ 50/35# RPE 6
50 HSPU **
**HSPU: Athletes should perform strict push ups if they are unable to complete a high volume of HSPU
**INTENT: Handstand skill practice
OPEN SKILLS: Double unders
Athletes will work for 20 minutes completing on skill progressions that will help develop efficient and consistent double under reps. The goal of today is to focus on areas that will not only help athletes get their first few sets of double unders, but also become more efficient at higher volumes under fatigue.
3 Rounds For Effort:
50 Double unders
10 Deadlifts @ 225/155#
12 Bar over Burpees
REST 2 MINUTES
15 minute time cap!
**INTENT: Double under skill practice
STRENGTH: Strict pull ups. 5 x ~2 RIR @ BW
Athletes will work to complete 5 sets of pull ups during their rest periods on aerobic intervals. The GOAL for today is for athletes to complete higher volume sets of 6+ reps. Athletes should use a band if they are unable to complete 6 strict pull ups. Athletes should stop each set when they have ~2 reps in reserve.
5 x 4 minute distance @ NASAL ONLY + :10 HOLD **
35 minute time cap!
**DISTANCE: Athletes may choose what piece of equipment they want to use today, however they should stick with their choice for all 5 rounds
**INTENT: Lower aerobic efficiency intervals that focus on breath control. Also strict pull up capacity
Athletes will alternate in a you go, I go fashion, completing 3 full rounds each.
6 Rounds For Time:
12 Front squats **
9 Push jerks **
6 Hang power cleans **
20 minute time cap!!
**LOADING: Athletes should use the same barbell for each movement and the same weight for the entire round. Athletes are encouraged to increase weights each round (5 to 20#) depending on their ability and skill.
**INTENT: Efficient barbell cycling at increasing loading over time
STRENGTH: Back squat. 3 x 6 @ RPE 6
Athletes will work for 20 minutes to complete 3 sets of 6 reps at RPE 6. These are maintenance sets during this transition cycle so focus on speed and control at moderate weights!
3 Rounds For Time:
30 Russian KB swings @ RPE 7
400 meter run
20 Pause HR Push ups
18 minute time cap!!
**INTENT: Moderate posterior chain volume with and emphasis on strict pushing mechanics