Warm-Up
3 Sets, For Quality (6:00 minutes)
1:00 minute Cardio Choice
6/6 single Arm Ring Rows
into..
(4:00 minutes to Complete)
3 Sets w/Empty Barbell 20/15kg
4 Hang Snatch High Pulls
4 Hang Muscle Snatch
4 Overhead Squats
4 Front Squats
4 Hang Squat Cleans
Weightlifting
Every 2:00 minutes, 4 Sets
Hang Squat Snatch + Overhead Squat
Rest 10 seconds
Squat Snatch
into..
Every 2:00 minutes, 4 Sets
Hang Squat Clean + Front Squat
Rest 10 seconds
Squat Clean
"Manx"
For Time
4 Man Makers 22.5/15kg
12 Kipping Pull-Ups
8 Man Makers 22.5/15kg
24 Kipping Pull-Ups
8 Man Makers 22.5/15kg
12 Kipping Pull-Ups
4 Man Makers 22.5/15kg
Goal: 9:00-12:00 minutes
Time Cap: 14:00 minutes
Recovery / Mobility Protocol
1:00 minute Seated Chest Stretch
2:00 minute Saddle Pose
1:00 minute Seated Forward Fold
1:00 / 1:00 minuteCouch Stretch
Optional Accessories
Part A)
3 Sets, For Quality:
10 Second Top of Pull-up Hold
Straight into
20 Second Active Hang Hold
Rest as needed between sets
Level 3: As prescribed
Level 2/1: With Green or Red band
Part B)
3 Sets, For Quality
8-10 Reverse Nordic Curls
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