Day 92

A. Strength

7×4 Front Squats

B. Conditioning

3 Rounds for time of:

50 Double Unders
25 T2B
10 Clean and Jerks (135/95)

C. Accessory Work 

4 Giant Sets of:

a.) DB Bulgarian Split Squats x  6-8
b.) DB Skull Crushers x 10-15
c.) Unbroken Close Grip Push ups x 12-15

Day 91

A. Strength

Every 2:00 For 20 minutes (10 Sets):

5 Bench Press + 10-20 Abmat Sit-Ups

Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set.

Goal should be to have about 60 seconds of full recovery time.

B. Benchmark (Time)

30 Bar Muscle Ups

C. Accessory Work 

Band Pull Aparts: 100 Not For Time

Break this up into as many sets as needed. Perform this as 50 Under and 50 Overhand. Focus on position and activation. Not speed.

Day 90

A. Bounding

5×1 – Seated Box Jump

B. Clean

1. 5×1 – Clean High Pull + Tall Clean.

*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

2. EMOM x 15, 

3 Rounds:

Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%

C. Conditioning

21-15-9:

Deadlifts (225/155)

400m Run

D. Accessory Work

3 Supersets:

15 Barbell Bent Over Rows

20 Glute Bridges
25 Abmat Sit-Ups
30 Banded Good Mornings

Day 89

A. Strength

8 x 1 Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B. Accessory Work

3x10 Strict Overhead Press @ 65%

Rest 2 minutes between sets.

C. MetCon (Time)

EMOM x 12 minutes,

ODD: 10 Alternating DB Snatch (70/45)

EVEN: 12 Wall Balls (20/14)

D. MetCon (AMRAP)

As many rounds as possible in 12 minutes of,

15/12 Calorie Row
15/12 Ring Dips

Day 88

A. Strength

Front Squat (2RM)

Drop 20% off and complete (2 x 5)

B. Skill

3 x 10 Overhead Squat  

*Just the bar, working on positioning*

C. Snatch Work

7 x 3 Hang Snatch, climbing
5 x 1 Snatch, climbing

D. MetCon (Time)

50-40-30-20-10

Calorie Row
Double Unders

Day 87

A. Warm-Up

800m Jog 

B. Sprints

10 x 20 yard sprint (15s rest)

C. Sprints 

10 x 40 yard sprint (60s rest)

D. For Time:

5 rounds of,

20 yard shuttle
50 yard medball carry (20/14)
20 Push ups
20 Air squats
50 yard medball carry (20/14)
20 abmat sit-ups
50 yard sprint

Rest 1:1

Day 86 (Active Recovery)

A. Active Recovery

For time:

2000m Row

- 1min rest

250m Row

- 2min rest

1500m Row

- 1min rest

250m Row

- 2min rest

1000m Row

- 1min rest

250m Row

- 2min rest

500m Row

- 1min rest

250m Row

B. Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.