3 stations, each 10 minutes in duration, 2 min of prep time before starting the power cleans.
1. Bench press – work up to a 3RM
2. 2k row for time
3. EMOM perform 2 TnG power cleans at 75-80% of 1RM for 8 min.
*It’s your choice where you start. Have to complete all three.
15 minutes Hang Snatch (full squat) technique work.
then…
8 min AMRAP of:
– Run 200m
– 16 Pistols (alternating)
– 8 Push Jerks (135/95)
-then (after 30 second rest)-
3 min ME Lateral Burpees (over bar)
Box Squat (Week 1)
– work up to a heavy triple
– 5×3 @ 80% of today’s heavy
then…
9 Minute AMRAP:
– 4 V-ups
– 8 HR push-ups
– 12 KB Swings (53/35)
TnG power clean; 5, 5, 5, 5, 5; rest 2 min
then…
For time:
A. Split jerk; quickly build to a tough single (not a 1RM)
B. Drop to 80% of A and perform 6 sets of 2; rest as needed bw sets
then…
For time:
– 25 Wallballs (20/15)
– 50 Double-unders
– 20 Wallballs
– 40 Double- unders
– 15 Wallballs
– 30 Double-unders
– 10 Wallballs
– 20 Double-unders
Strength:
3×16 front rack weighted barbell step-ups; as heavy as possible (20/16)
– rest as needed
For time:
Run 800m
3 rounds of:
– 20 HR Push-Ups
– 20 Jumping Squats (45/35)
– 20 KBS 24/16kg
Run 800m
Then…
Coach’s choice of core work