Road from Scaled to RX - Block 1 #6

Tall Snatch

3 x 3

Hang Snatch

3 x 3

Snatch Lift Off + Snatch

3 x 2

Back Squat

15, 13, 11, 9 @ 50, 53, 56, 59 %

Narrow Stance Heel Elevated Goblet Squat

Strict Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

Ring Push-up

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 1 minute on - 15 sec off Assault Bike Cossack Squat Inchworm + Push-up PVC PassThrough PVC Overhead Squat Hollow hold Mobility 1 minute on - 15 sec off Pigeon Pose / side Thoracic Opener on Wall Specific Warm-up 5 Barbell Snatch Grip Deadlift 5 Barbell Snatch Grip High Pull 5 Barbell Snatch Grip Behind the Neck Press 5 Barbell Muscle Snatch 5 Overhead Squats 5 Snatches

The V-Up

Alternating Toes to Ring

Toes to Ring

Kipping Big Back Pull

Alternating Toes to Bar

Toes to Bar

Alternating EMOM x 3 - 4 Rounds 1. Ring Support hold x 30 sec 2. Dumbbell Row x 5 each arm @choose weight 3. Plank hold x 40 sec 4. Banded Face Pulls x 10 - 20 @choose band

EMOM 40 Minutes 1. Row @choose calories 2. Double Unders @choose reps 3. Ski Erg @choose calories 4. Rest

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 60 sec on - 15 sec off Jumping Jacks or Ski Erg Y-I-T Raise Ring Row Scapula Pull-up Burpee Hollow Hold Mobility 60 sec on - 15 sec off Banded Shoulder Stretch on Med Ball Reverse Plank Bridge Bar Passive Han Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Single Unders

Swing and Catch Drill

Penguin Jumps / Double Taps

Single Arm Double Unders

1 x 20

Double Under

Bench Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

Weight Plate Front Raise

Deadlift

15, 13, 11, 9 @ 50, 53, 56, 59 %

Goblet Curtsy Squat

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 min 10 Plate Press 10 Lateral Box Step over 10 Plate Around the World 10 Plate Ground to Overhead 10 Burpee to Plate :30 sec Hollow Body hold Mobility 1 minute on - 15 sec off 90:90 Ketllebell Flow and hold 30/30 sec Banded Hamstring Distraction / side

2 Rounds for Time 21 Single Arm Dumbbell Push Jerk @22.5/15 kg 15m Single Arm Dumbbell Overhead Walking Lunges 9 Single Arm Devil Press *complete one round with one arm Scaling Option: Dumbbell 15/10 kg Score: Time Time Cap: 9 Minutes

Global Soft Tissue & Self Myofascial Release Techniques Foam Roll or Trigger Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each Extended Bi-Phasic Positional Stretching (Example) Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each - see movements in the Videos *By using both active dynamic oscillatory stretching with active static stretching, you speed up the recovery process by increasing lymphatic drainage and the clearance of byproducts and wastes from contractile tissue. -> How we do it: The “bi-phasic” part of this method just means that you’ll follow up 30-45 seconds of oscillating back and forth with 15-30 seconds of end range stretching, which is still controlled by your muscular tension and body positioning. 5 minutes of - Reciprocating Worlds Greatest Stretch Flow Based Mobility Sequence 10 minutes of - Low Intensity-Impact Steady State Engery Systems Development (LIISS ESD) Walking, Incline Treadmill Walking or slow Air Bike, etc. 5 Minutes of - Positional Parasympathetic Breathing (90/90 Breathing) This exercise or technique is used to teach and train diaphragmatic breathing with knees elevated to the 90/90 position! 1. Take a nasal inhalation and exhalation. 2. Nasal inhalation should be a low, slow 3 seconds 3. Then a brief pause 4. Nasal exhalation should be slow and full 4-6 seconds 5. Then a longer pause (2-3 seconds) 6. Then the next breath cycle 7. The air should expand the lateral portion of the stomach pushing your hands out.

Back Squat

15, 13, 11, 9 @ 50, 53, 56, 59 %

Narrow Stance Heel Elevated Goblet Squat

Strict Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

Ring Push-up

Tall Clean

3 x 3

Hang Clean

3 x 3

Clean Lift Off + Clean

3 x 2

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 minutes :30 sec PVC Pass Through 20 Air Squats 20 Glute Bridges 20 Goblet Cossack Squats 20 Y-I-T Raises :30 sec Push-up to Down Dog Mobility 60 sec on - 15 sec off Banded Hip Opener / each side Feet Elevated Thoracic Bridge Seated Hip Internal Rotation Specific Warm-up 5 Barbell Clean Grip Deadlift 5 Barbell Clean Grip High Pull 5 Barbell Clean Grip Behind the Neck Press 5 Barbell Muscle Clean 5 Clean 5 Split Jerk

4 Rounds of :20 sec Chin over Bar hold 15 Kettlebell Sumo Deadlift High Pull @choose weight :30 sec Star Plank hold (alternate side in following round) 30m Dual Kettlebell Overhead Carry @choose weight

Banded Kipping Drill

Kip Swings

Wall Hip Extensions

Kipping Hip Pop

Kipping Pull-Up

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 min :60 sec Jumping Jacks or Ski Erg 20 Banded Face Pulls 10 Inchworm + Push-up 20 Banded Seated Row 10 Air Squats into Burpee 20 Dead Bugs Mobility 60 sec on - 15 sec off Wall Arm Raises (full contact with wall!) Thoracic Opener on Wall Chest Stretch on Floor Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Amrap 5 min x 3 3 Box Jumps 24/20" 6 Deadlift 102.5/70 kg 9 Burpees - rest 3 minutes - Score: lowest rep total (amrap) Scaling Option: 20" Box or Plates Deadlift 70/47.5 kg

Rest