Warm up
Row 400m/300m
then, 2 rounds of:
10 alternating single DB power cleans
20 jumping jacks
10 American KBS
Endurance
5 rounds for time:
500m/400m row
50 double unders
5 squat clean thrusters (aka clusters) [BB: 155/105 lbs, DBs: 2x50/35]
Time cap: 28 min
Note: the load should allow for each set of clusters to be done in less than 90 sec each round.
Skills & Pulling Strength Accessory Finisher
3-4 sets of hollow position pull down practice with legs on foam roller
3-4 sets of 5 strict toes to bars
3-4 sets of DB pullovers
UES strength
Warm Up
2 Rounds
:45sec Ski/Row/Bike
5 Pushup to Down Dog
15 Heavy Russian KB Swings
5/leg Single Leg Romanian Deadlift
10 Empty Bar Good Mornings
Deadlift
In 15 Minutes with as many sets needed work up to a
10 Rep HEAVY
*This is not a MAX - last set should fee like you can either do one more rep or put a few more weight on.
Deadlift Drop Sets
EMOM for 10 Mins
3 Reps @ 85% of 10 Rep Heavy
Benchmark
Diane
21-15-9
Deadlifts
Handstand Push-Ups
RX: 225/155
Intermediate: 155/105 & Push-Ups
Scaled - 95/65 & Incline Push-Ups
Good Times for “Diane” (estimate)
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes