hcf

MAIN 20 min clock, choose one for max distance: run, row, or bike–every 4 min, including at min 0, perform 10 empty barbell thrusters **Nasal breathing only Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only […]

MAIN E2MOM, for 16 min:POWER CLEAN COMPLEX1 hang power clean + 1 low hang power clean + 1 power cleangoal is to build to a heavy complex set*using your squat clean max for guidance, build steadily from 35%, and go by feel as you get heavier0: 35%2: 45%4: 55%6: 60%8: 65%10: 70%12: 75%14: 80%

Ring Dip Skills (15 min)**buddy up in teams of 2, take turns at each stationa) start with 30″ boxes with toe assistance, progress to less assistance w/ box & good positions. 6-10 repsb) put boxes under matador bars for getting into & out of banded assist bar dips. 5-6 repsc) ring press out holds 3-5

MAIN: OH Squat therapy & progressions A) E2MOM, for 12 min:Overhead squat therapy5 reps at the wall of overhead squats, inch closer every interval still focused on quality of movement.for remainder of 2 minutes, cycle through the following mobility:-reverse grip PVC pass thrus-theraband drills (include banded sotts press + wrist warming w/ band)-keg drill (dbl

Main AMRAP 20 min, in teams of 3, rotate when all stations are done each round:P1: 4 Sandbag over the shoulder (2L + 2R)P2: 8 Devil’s PressP3: 50 Double Unders Scaling:6: 150/125# sandbag, 50/35# DB, 50 DU5: 125/100# sandbag, 45/30# DB, 50 DU4: 100/75# sandbag, 40/25# DB, 25 DU3: 75/50# sandbag, 35/20# DB, 50 SU2:

Rest/Recover

Open Gym: 8am-10am

AMRAP 20: Teams of 2 (IGYG ea. movement)10 Dbl. DB Box Step Overs10 Dbl. DB Front Squats10 Dbl. DB Shoulder-to-Overhead 6/5: 50/35 lb. DB, 24″/20″ Box4/3: 35/25 lb. DB, 20″ Box2/1: 25/15 lb. DB, 20/12″ Box

MAIN 6 Sets (30 minutes)2:00 ON/3 OFFRun 200m (fast)Bike max distance time remaining*Goal is even splits across, so ~80% effort. Ensure quick transition from run to row*Walk during “rest time.” No sitting down.

Deadlifts! MAIN(a) Built to 75% of 1RM DL ( 6 minutes) (Take jumps of 45% x 3, 55% x3, 65% x 3, 70% x 3 on 90 second)(b) 5 x 5 Deadlift at 75-80% (Rest 2:30 between sets)(c) 4 sets FQ10 single DB Russian box step up (DB held behind kneck)10 GHD hip extension (weighted