Haul Week 2
Monday 8/4/25
This week, we’re starting with Hang Clean + Split Jerk Waves to build confidence at heavier loads, then drop back down to reinforce speed and consistency. Dropping the barbell between reps allows us to treat each clean and jerk as a quality single, prioritizing deliberate movement and strong positioning throughout.
After that, we’ll hit a quick sprint: ‘Gold’. This metcon pairs a fast barbell complex with lateral burpees over the bar—designed to challenge your ability to hold intensity and composure under fatigue. The barbell complex should be done unbroken, so choose a weight you can cycle efficiently. Stay consistent on your burpees from round to round, and don’t leave anything in the tank—empty it on that final round of burpees!
A. Hang Clean + Split Jerk Waves -
Every 2:30 x 6 Sets:
Set 1: 3 reps @ ~65%
Set 2: 2 reps @ ~70%
Set 3: 1 rep @ ~75%
Set 4: 3 reps @ ~70%
Set 5: 2 reps @ ~75%
Set 6: 1 rep @ ~80-85%
*Drop Barbell Between Reps
B. ‘Gold’ -
5 RFT:
- 3 Power Cleans + 3 Front Squats + 3 S2OH 135/95#
- 10 Lateral Burpees Over The Barbells
Tuesday 8/5/25
We’re starting with a quick but tough ring stability and core circuit to build strength and control. Ring supports and bottom-of-dip holds develop shoulder stability, while hollow rocks strengthen your core—all essential for solid, safe movement on the rings that we’ll put to use in upcoming weeks. 😉
After that, we have ‘Stargazing’. The purpose of these intervals is to increase our capacity for kipping movements and our ability to push hard on the Echo Bike. Think of each round as a sprint. Aim to go unbroken on the gymnastics and scale as needed to keep the intensity high!
A. Ring Stability + Core -
4 Sets Of:
- 15-20 Second Ring Support, right into..
- 5-10 Second Bottom of Dip Hold, right into..
- 15 Hollow Rocks
* Rest 60-90 Seconds Between Sets
A. ‘Stargazing’ -
Every 4 Minutes x 4 Sets:
- 12 TTB
- 12/9 Calories Echo Bike
- 8 C2B
Wednesday 8/6/25
A. Hang Snatch + Snatch Pulls -
Every 2 Minutes x 6 Sets:
- 3 Reps
* Build to a moderate 3 (~ 70-75%)
+
Every 2 Minutes x 3 Sets:
- 3 Snatch Pulls @ 100% of Snatch 1RM
A. ‘3AM’ -
For Time:
- 800m Run
- 100' Single Arm DB OH Walking Lunge 50/35#
- 75 Double Unders
- 50 Wallballs 20/14#
We’re kicking things off with a technical session focused on the hang snatch and snatch pulls to build strength and improve precision. You’ll work up to a moderate weight in the hang snatch sets to lock in solid positions and keep your bar path smooth—no need to chase max effort here. The snatch pulls will help you develop powerful extension and drive off the ground.
After that, we’ll move into ‘3AM’, a fun chipper designed to test your endurance, unilateral strength, coordination, and power. Start the 800m run at a steady pace—your goal is to jump into the work without getting gassed early. On the lunges, plan to switch arms every 25 feet to keep your shoulders fresh. Break up the double unders in a way that helps you manage your heart rate and stay controlled. For the final 50 wall balls, either push for an unbroken, gritty set or break them into manageable chunks that keep you moving. And if 50 wall balls feels easy, try grabbing a heavier ball than you usually use!
Thursday 8/7/25
Today, we start with the Anderson Squat, focusing on power from the bottom position. By starting around 60% and building as you’re able, you’ll reinforce explosive strength and solid squat mechanics.
Next up, the Dimmel Deadlift targets your posterior chain with higher reps at a moderate load, helping build muscular endurance and hip hinge control.
To finish strong, the accessory circuit challenges your grip, core, and overall conditioning with sandbag carries, sled pushes, and kettlebell farmer’s carries—focusing on quality movement over speed.
A. Anderson Squat -
Every 2:30 x 5 Sets:
- 3 Reps * Start ~ 60% and build as able
B. Dimmel Deadlift -
Every 2 Minutes x 3 Sets:
- 12-15 Reps @ 50% of 1RM Front Squat
C. Accessories -
3 Sets For Quality:
- 100' Sandbag Carry
- 100' Sled Push
- 100' Dual KB Farmer's Carry
Friday 8/8/25
A. Pin Press -
In 12-15 Minutes...
- Build To A Heavy 5
B. ‘Wait For You’ -
Every 3 Minutes x 4 Sets:
- 20/15 Calorie Echo Bike
Who’s done a Pin Press before? Well, today we’re building to a heavy set of 5! The Pin Press is designed to break through sticking points in our pressing and focus on building a stronger lockout. This lift will transfer over to our strict HSPU as well!
Then get ready for ‘Wait For You’—4 rounds of sprinting on the Echo Bike for 20/15 calories every 3 minutes. It’s short, intense, and designed to build grit. 🚴♂️
Saturday 8/9/25
PARTNER WORKOUT
‘Nice To Meet You’ -
For Time With A Partner..
Buy In: 2K Row
+
- 30 Power Snatch 95/65#
- 30 Burpees Over Barbell
- 30 Push Jerks 135/95#
- 30 Burpees Over Barbell
- 30 Power Clean 155/105#
- 30 Burpees Over Barbell
- 30 Front Squats 185/125#
- 30 Burpees Over Barbell
+
Buy Out: 2K Row
Olympic Weightlifting
A. Power Snatch -
Every 2:30 x 6 Sets:
Sets 1-2: 2 Reps @ 70-75%
Sets 3-4: 2 Reps @ 80-85%
Sets 5-6: 1-2 Reps @ 85+%
B. Snatch Balance -
EMOM 8:
- 2 Reps @ 50-55%
C. Accessories -
3 Sets Of:
- DB Contralateral Bulgarian Split Squat x 6-8 Reps / Side
- Single Arm DB Overhead Carry x 100' / Side
- Forearm Plank x 45-60 Seconds
We’re dialing in your snatch technique and strength with a progressive power snatch session, building from 70% up to heavy singles. This helps you develop power and precision under increasing loads.
Next, the snatch balance EMOM sharpens your speed and stability in the overhead squat position, reinforcing confidence catching the bar safely and strong.
To round it out, we’ve got targeted accessory work to build single-leg strength, overhead stability, and core control—key elements that support your snatch and overall strength.
Sunday 8/10/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong