Warm up:

6 min row


A) 10 minutes build to a heavy 1 rm hang snatch. No ugly stuff

B) 3 rounds

1 mile bike

10 ub back squats 225/155

1k row

20 ub pull-ups 

C) weakness oly lifting. 

Hang power Cleans, split jerks, snatches… stuff like that. 30 min or less total.


90 min or less of gym time.

Warm up:

Row 500m+1 round of Cindy x 3 


A) Row 2 min rest 1 min x 5 min

B) hsw 30’x 5… go unbroken. Rest enough so this feels all the way like skill work. Shorten distance if needed.

C) bike 20 min


Warm up:

12 min emom

Min 1: 12 burpees

Min 2: 15 kb swings 

Min 3: 20 Barbell Thrusters 


A) 9-6-3/5-3-1strict mu

Chill ski or row between sets. Goal is unbroken.

B) 50 triple unders

C) 10 r arm db power snatch 95/65

20/15 cal legs only bike

10 l arm db power snatch

20/15 cal bike

Rest 3 min

Repeat 1 more time.

D) 5 sets of 10 chest to bar for precision.

E) power clean+front squat build up. No ugly reps and no starfishing. Feet do not move between clean and front squat.


Warm up:

Row 3500 m



10 min emom

Even: 20/15 cal assault bike 

Odd: 50 dubs

At 10:00 min mark

42 ghdsu

21 power snatch 95/65

Rest 2 min

30 ghdsu

15 power snatch 115/75

Rest 2 min

18 ghdsu

9 power snatch 135/95

B) class OR

5 min AMRAP

ROW 60 cal

Max burpees over the rower

Rest 5 min 

5 min AMRAP 

50 burpees over the rower

Max cal rower

C) 14 x :30 on/:30 off

Alternate between 

Db step ups and DB walking lunge 50ish/35ish


Warm up: 

Assault bike 8-20 minutes… whatever you need


A) 50-35-20


Kb swings 70/53

B) 8x 
7 back squat+7 shoulder to ovhd+7 power Cleans 205/135 all linked. Go up every round you are able.

C) 1 min on/1 min off

6/3 mu+10 box jumps 24/20(if easy add an mu or 2 box jumps the next round. Adjust to make difficultish)

Rest on rower between each 8 cycles.