Wednesday 4.7.2021


*Reminder: Our 21-Day #LiveFullRange Challenge starts next week! Join us this Saturday @10am for our first meeting and Nutrition Talk — sign-up via the sheet by clicking here


A. Three sets of:
Supinated Grip Barbell Bent Over Row x 6-8 reps @21X0
Rest 45 seconds
Alternating Cossack Squats x 8-12 reps @ 30X1
Rest 45 seconds
Uneven Carry x 200 feet
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in a waiter’s carry; switch arms after 100 feet)
Rest 45 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 45 seconds

B. Five rounds for time of:
12/9 Calorie Echo Bike
6 Alternating Single Arm Devil’s Presses

Time cap: 10 minutes


A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch + Snatch

Build in load from 50% to today’s heavy complex

B. “Grettel”
Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees

Time cap: 10 minutes

*Be sure to spend at least 5 minutes before Part B working on cycling the Barbell for the Power Clean + Push Jerk.


See Coach Jake’s Endurance Programming for this week by clicking here


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