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Friday 6/28/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

With empty bar:

10 Romanians

10 bent over rows

9 alternating shoulder presses

Fore arm stretch

10 good mornings

10 front squats

5 shrugs

5 hang cleans

5 burpees

150 m run

Workout Warmup:

10 min EMOM alternating between Power Cleans and ring Muscle up transitions

1-3 Muscle-ups or Transitions.

3 Power Cleans, working up to workout weight.


Every 4 mins for 24 mins do:

Run, 400 m or 500/425 m row

3 Power Cleans, 135/95, RX+155/105, RX++185/125, RX+++225/155, RX++++275/185 (its only 3, go heavy as you can)

3 Muscle-ups (mod 6 ring row+3 ring dips or box dips)

Shoot for 1+ min of rest between rounds

Your score is your highest time for the 6 rounds


Friday (Session Three)
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

Every minute, on the minute, for 7 minutes:
Hang Snatch x 1 rep @ 70%

Every minute, on the minute, for 7 minutes (7 sets):
Muscle Clean x 1 rep

Build up in weight as you go.

Every 2 minutes, for 8 minutes (4 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 65%

One set of:
Bearhug Sandbag Carry x 400 meters


5 rounds of

Max set of Pushups (elevated feet), or 5-10 strict pullups

10-15 GHD Situps

20 pistols, Mods, squat to a box, use a band on the rig.

Earlier Event: June 27
Thursday 6/27/2019
Later Event: June 29
Saturday 6/29/2019