Monday 01/07/19 | Origin Series

1st July 2019

Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance
5 x Hang Power Snatch

A.

Overhead Squat/Snatch

Every 90s For 12 Mins
- 2 OH Squats @ 70% Last Weeks Heavy

Every 90s For 12 Mins
- 3 Power Snatch @ 60% Last Weeks Heavy Snatch

B.

In 2 Mins:
- 15 Wall Balls
- 15 Press Ups
- Max Distance Assault Bike
2 Mins Rest
x 5

C.

EMOM 10:
- 4-6 C2B Pull-Ups (Focus On Quality)

D.

Conditioning

1:1 Work:Rest Ratio
- 350m Row Max Effort
- X 5

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

1st July 2019

Warm UP

A.

B.

C.

D.

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