WARM UP
5 min of head to toe joint prep
400 meter run
A1. world's greatest stretch x 8 reps
A2. sissy squats x 10 plus 10 sec hold
A3. trap 3 raises x 10 reps with 10 sec hold (supinated grip on pvc pipe)
A4. tea cup for shoulders

A. Take 15 minutes and find a 3 rep max thruster.
Beginners: do 3 sets of 5 reps and go up in weight with each set if your coach gives you the go ahead.


B.  400 meter run
     3 Rounds
     Push Press x 8 85/125 lbs
     kipping pull ups x 15
     400 meter run

WARM UP
Joint Prep for 5 minutes

Run 400 meters at 50% intensity

A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)

Another 400 meter run at 70 % intensity

A. 3 Min AMRAP
10 box jumps 20/24"

10 KB Swings 35/55 lbs

Rest 3 minutes

B. 6 Min AMRAP
Turf length x 4 (touch at each end)
Toes to Bar x 10
push ups x 10 

Rest 6 minutes

C. 9 min AMRAP
Run 400 meters
15 OHS 65/95 lbs 

D. 100 band pull aparts

WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)

A. Snatch
1 high hang snatch plus 1 hang snatch plus 1 snatch x 1-2 reps x 5 sets (advanced do 1 rep only).

NOTE: Use approximately 80-85 % your new max snatch. Go up in weight with each set if possible.

B. From the Rack and every 4 minutes x 5 sets:
Back Squats x 10 reps @ 00x0
zero seconds rest
Run 200 meters
zero seconds rest
Toes to Bar x AMRAP in 30 sec.

WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)

A. OHS
Advanced: 3-5 reps x 4 sets
Intermediate and beginner: 5-7 reps x 4 sets
Rest 2 minutes. 

B. Advanced:
For Time: 
Run 800 meters
15 kipping muscle ups
Run 800 meters

Intermediate:
For Time:
Run 800 meters
15 kipping pull ups
15 ring dips/bar dips/push ups
Run 800 meters

NOTE: Beginners might need to add rest periods and take down reps.