Burien Strength & Conditioning

OVERHEAD SQUATS + SNATCH WORK A. 5 Minute EMOM (from rack) 2 Overhead Squats with 3 Second Hold in the Bottom Position. Use 40% on Barbell B. 4 Minute EMOM (from rack) Behind the Head Jerk – 2 Reps/EMOM @ 60% 1RM OHS *Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline. C. 13 Minute EMOM (from rack) Sets 1-3 - 3 Reps @ 60% Sets 4-6 – 2 Reps @ 65% Sets 7-9 – 2 Reps @ 70% Sets 10-11 – 1 Rep @ 75% Sets 12-13 – 1 Rep @ 80% D. OLY

A. BARBELL CONDITIONING: 8 Minute EMOM: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95) (FB -155/105) *COMPLEX NEEDS TO BE UNBROKEN! You should move fast enough through the complex to have a minimum of 30 seconds rest between sets. B. METCON: 4 Minute AMRAP: 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Row in Time Remaining Rest 4 minutes 4 Minute AMRAP: 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Row in Time Remaining Rest 4 minutes 4 Minute AMR

A. STRENGTH: Every 2 Minutes: Back Squat 5x5 @ 75% B. METCON: 21-15-9 Sumo Deadlift High-Pull (95/65) Push Press (95/65) Lateral Burpees Over the Bar *Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh. Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout for them.

A. BARBELL CONDITIONING: For Time: **12 Minute Time Cap** 10 Thrusters (115/80) change weights 8 Thrusters (135/95) change weights 6 Thrusters (155/105) change weights 4 Thrusters (185/135) change weights 2 Thrusters (205/145) B. METCON: 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining Rest 10:00 – 13:00 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining Rest 20:00 – 23:00 23:00 – 27:00 400 Meter Run Max Thrusters (95/65) in time remai

A. GYMNASTICS/STRENGTH: Alternating Every 90 Seconds: (4 total rounds) Front Squat 4 Reps @ 70% Ring Dips 6 Reps B. METCON: 3 RFT: 500 Meter Row 12 Pull-Ups 21 Box Jumps (24/20) If not rowing today, complete the following: 20 Calorie Assault Bike

A. STRENGTH: Every 90 Seconds: Push Press 5x5 @ 70% 1RM Immediately into…. Push Jerk 4x5 @ 70% B. METCON: For Time: 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Run 5-10-15 Kettlebell Swings (70/53) Toes to Bar *Looking for a challenging weight on the kettlebell today, but something our athletes know they will complete the first 15-10-5 repetitions unbroken. If not running today, complete one of the following: 1000 Meter Row 50/40 Calorie Assault Bike C. TIME TO GE

A. 5 Minute EMOM (from rack) 2 Overhead Squats with 3 Second Hold in the Bottom Position. Use 40% on Barbell B. 5 Minute EMOM (from rack) Behind the Head Jerk – 2 Reps/EMOM @ 50% 1RM OHS *Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline. C. 13 Minute EMOM (from rack) Sets 1-3 - 3 Reps @ 55% Sets 4-6 – 2 Reps @ 60% Sets 7-9 – 2 Reps @ 65% Sets 10-11 – 1 Rep @ 70% Sets 12-13 – 1 Rep @ 75% D. METCON: Buy In: 15 Power Snatches

A. BARBELL CONDITIONING: 6 Minute EMOM: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80) (155/105) *Barbell complex NEEDS to be unbroken! B. METCON: 3 Minute AMRAP: 21 Calorie Row 21 Burpees Max Thrusters (75/55) Rest 3 Minutes 3 Minute AMRAP: 18 Calorie Row 18 Burpees Max Thrusters (95/65) Rest 3 Minutes 3 Minute AMRAP: 15 Calorie Row 15 Burpees Max Thrusters (115/80) Rest 3 Minutes 3 Minute AMRAP: 12 Calorie Row 12 Burpees Max Thrusters (135/95) *Quick work/rest int

A. STRENGTH: Every 2 Minutes: Back Squat 5x5 @ 70-75% B. METCON: 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) (FB 135/95) 75 Double Unders (FB – 100 DU) If not running today, modification options listed below: Row – 500 Meter Row Assault Bike – 20 Calories

METCON: 27-21-15-9 American Kettlebell Swings (70/53) Burpees 400m Run For athletes unable to run, substitutions are listed below: 500 Meter Row 28/20 Calorie Assault Bike *On the first two runs, athletes should move at a pace that they know they can come in and immediately pick up the kettle bell to go unbroken or at least break one time only. Moving fast on the runs only to chalk up and rest for a bit before picking up the bell is wasted energy. On the last two runs, they c