A. Squat Snatch Waveload

Wave 1 — 1.1.1 @ 72-76-80%, rest 20 sec bt lifts, rest 3 min

Wave 2 — 1.1.1 @ 74-78-82%, rest 20 sec bt lifts, rest 3 min

Wave 3 — 1.1.1 @ 76-80-84%, rest 20 sec bt lifts, rest 3 min

× 2 full waveloads. 18 total working reps. Have small change plates ready for quick weight changes.

B. Back Squat

10 sets of 3 reps @ 74-78%, rest 90 sec b/t sets

For Time — 7 Min Cap:

30 Pull-Ups

15 Power Clean/Jerk (135/95)

…into 5, 4, 3, 2, 1:

Ring Muscle-Ups

Power Clean/Jerk (135/95)

For Time — 7 Min Cap:

30 Pull-Ups

15 Overhead Squat (135/95)

…into 1, 2, 3, 4, 5:

Ring Muscle-Ups

Overhead Squat (135/95)

A. Seated Strict Legless Rope Climb (Elite/RX+)

Accumulate 8 reps with legless descent

Mark a line at 6ft. Climb to touch with both hands, then descend. Feet leave ground before butt; butt hits ground before feet. If unable, perform 18-24 strict rope pull-ups from seated start.

B1. Single Leg Alternating Crossbody Strict TTB

12-14 reps (6-7/side), rest 30 sec

B2. Single Leg Alternating V-Ups

12-14 reps (6-7/side), rest 30 sec

B3. Straight-Arm Banded PVC Lat Pulldown

8 reps, rest 90 sec × 3 sets

4 Sets For Time:

48 Double Unders

16 Axle Bar Hang Power Snatch (75/55)

3-4 Rope Climbs — 15ft

Rest 2 min b/t sets. Score is slowest round. Sub Double KB Hang Power Snatch (35/26 per hand) if no axle bar.

3 Rounds for Time:

Run 200m

16 Axle Bar Hang Power Snatch (75/55)

3-4 Rope Climbs — 15ft

Sub Double KB Hang Power Snatch (35/26 per hand) if no axle bar.

C1. 1-Arm Landmine Meadows Row

10 reps/side, rest 15 sec bt arms, 45 sec after both

C2. 1-Arm Alternating Archer Ring Rows

14 reps (7/side), rest 90 sec

C3. Seated Banded Face Pull — Long Arm Eccentric

8-10 reps, rest 45 sec × 3 sets

A1. Squat Cleans for Time

4 reps @ 250/170lb

Rest 30 sec and change weight

A2. Squat Cleans for Time

12 reps @ 155/105lb

Rest 4 min. 2 sets total.

Sport-specific loadings. If too heavy for speed intent, use 78% of best squat clean for A1, 50% for A2.

B1. Dbl DB RDL (Elite/RX+)

10 reps @ 31X1 tempo, rest 1 min

B2. Barbell Cyclist Squats (Elite/RX+)

10 reps @ 31X1 tempo, rest 1 min × 4 sets. RPE 6-7/10.

10 Sets for Times:

3 Strict HSPU

3 Wall Walks

25ft Handstand Walk

Rest 90 sec b/t sets. Rest 4-6 min halfway if needed.

Elite/RX+: Choose a deficit that's challenging but unbroken across all sets.

Movement & Mobility Path

Choose a session from the Movement & Mobility Path — targeted mobility work to address restrictions and improve movement quality.

A. Paused Overhead Squat (Elite/RX+)

4 reps @ 23X2 tempo, rest 2 min × 5 sets

Priority is tempo and positions. Total control throughout. Keep tension in hips/midline/shoulders during pause. Start lighter, leave room to build.

B1. Bench Press

3 reps @ 82.5% 1RM, rest 90 sec

B2. Front Squats

6 reps @ 55% 1RM, rest 90 sec × 5 sets

× 2 Sets — Rest 4 Min Between Sets:

1 Min Echo @ Target Training Pace

1 Min Echo @ Max Recoverable Pace

1 Min Echo @ Target Training Pace

1 Min Echo @ Max Recoverable Pace

Rest 1 Min

1 Min Row @ Target Training Pace

1 Min Row @ Max Recoverable Pace

1 Min Row @ Target Training Pace

1 Min Row @ Max Recoverable Pace

Rest 1 Min

1 Min Ski @ Target Training Pace

1 Min Ski @ Max Recoverable Pace

1 Min Ski @ Target Training Pace

1 Min Ski @ Max Recoverable Pace

#tttTD358 — 10 Min AMRAP:

8 CTB Pull-Ups

10 Strict HSPU's

12 Box Jump Overs — 24/20"

A. Hand Release Deadlifts

3 reps @ 78-82% of 3RM, rest 3 min × 3 sets

If no 3RM, target ~7.5/10 RPE.

B. TNG Deadlifts

10 reps @ 225/155lb, rest 1 min × 4 sets

C1. Bent Over Barbell Rows (Elite/RX+)

12 reps, rest 1 min

C2. BB Bicep Curls (Elite/RX+)

10 reps, rest 1 min × 3 sets. RPE ~7/10.

D. Single-Arm Barbell Farmer Carry

60ft/arm, rest 20 sec bt arms, 2 min after both × 3 sets/side. Start ~50% bodyweight, build as comfortable.