Hangin’ With My Best Friend, Barbell

12:00 AMRAP of:
5 Power Cleans
10 Back Squats
*Transition back to Front Rack
5 Shoulder To Overhead
10 Bar-Facing-Burpees
*Weight is athlete’s choice – This should be a weight that you could do all of the barbell work unbroken. Add weight to notes

Level 2 = Rx
Level 1: 15 Kettlebell Swings, 10 Goblet Squats, 6 KB Push Press (3R+3L), Box Burpees

Strict Press 3-3-2

Shoulder Press for load:
#1: 3 reps @ 80%
#2: 3 reps @ 85%
#3: 2 reps @ 90%

A Long & Strong Tuesday

For Time:
1 Mile Run Buy-in

Then 5 Rounds:
4 Ring Muscle-ups
15 Box Jumps (24/20)

2k/1600 Meter Row Buy-out

Level 2: 4 Strict Pull-ups, 4 Ring Dips (banded as-needed), (20/16)

Level 1: 800 Meter Run/Walk, Banded Pull-ups, Box Push-ups, 1600/1200 meter row

12 Minutes Never Felt So Good

12-Minute EMOM:
7 Wall Balls (20/14)
20 Double Unders
*Rest remainder of the minute

Level 1: 14/10, 20s DU practice
Level 1: 10/6, Single Unders OR 10 plate speed steps

Deadlift 3-2-1

Deadlift for load:
#1: 2×3 reps @ 85%
#2: 1×2 reps @ 90%
#3: 1×1 reps @ 92.5%

The Jumping Gymnast

10-Minute AMRAP Of:
3 Wall Walks
10 Wall-Facing Shoulder Taps
10 Burpee Box Jump-Overs (24/20)
*Jump on, step down

Level 2: 3 Wall Walks (partial, as-needed), 20/16″
Level 1: Inch worms without push-up, plank/box plank shoulder taps, box burpees (no jump overs)

Back Squat 5-5-3-2

Back Squat for load:
#1: 5 reps @ 75%
#2: 5 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%

Toe-ing, Jumping, Snatching

10 Rounds, Every 2:30
10 Toes-to-Bar
25 Double Unders
5 Touch & Go Power Snatch (115/85)

Level 2: Toes-near-bar, 30s DU practice, (85/60)
Level 1: V-ups OR Box Maxon Twists, Singles or 12 plate speed steps, 10KBS (25/15)

FGB: Row, Sit-up, Double Under

5 Rounds For Reps Of:
Minute 1: Max Cal. Row
Minute 2: 25 Sit-ups
Minute 3: 50 Double Unders
Minutes 4 & 5: Rest
*Rest remainder of minute for sit-ups & double unders

Level 2: 45s DU practice = 50 reps
Level 1: Singles or 25 speed steps, Box Mason Twists

5-10 Minutes Of Double Under Practice

Drill & practice Dubz for 5-10 minutes. Don’t overdue the jumping due to the volume in the workout.

If you have double unders, work on crossovers, crossover dubz, or triple unders.

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