7min 80% effort
– 25 DU
– Row 200m
– 10 RKB swings (heavy)
rest 5 mins (actively)
7mins 90% effort
– 5 SA DB power snatch 65/40#
– 5 SA DB PS 65/40#
– 5 CTB pull-ups
– 10 Sit-ups
rest 10 mins (actively)
7mins 97% pace effort
– Row 400m
– 10 burpee over erg
Notes:
– work on pacing through the 7min efforts keeping them sustainable for 80-90%
– go hard on 97% pace in early stage and finish hard
A) Build to a new 1RM Power Clean in 10 min
B) TnG push jerk 5 reps; build to a max in 3 sets
C) DB bent over row 6-8/arm x3; rest 30 sec btwn arms
D) EMOM x 4-5 min; 15-20 UB wallballs (20/14)
*The goal on the wallballs is to go 5 minutes of 20 reps. If you fall below 15 reps on set 4, you can stop. All reps must be perfect and unbroken if possible.
A) HB Back Squat; 3, 3, 3; rest 2-3 min
+
10 min AMRAP @ 90%:
– 5 Deadlifts 155/95
– 10 HR push-ups
– 15 Box step up step downs 24/20”
– Warm up really well into your first set of 3 BS. Every set should be heavy. No tempo specified.
– Keep moving on the AMRAP. Set pace early and stick to it.
Function
A) Hang squat snatch cluster (above knee) 1.1.1 x3 rest 15 sec/2-3 min
Performance
A) 3 position squat snatch (hip/mid thigh/knee) cluster 1.1 x3;
rest 15 sec/2-3 min
Everyone
B) EMOM x 12
Even – 3-4 Power snatches TnG (building in weight)
Odd – 6 T2B/8 V-up/12 sit-ups
C) Coach’s choice midline stability work
A1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec
A2) Weighted pull-ups 2-3 x4; rest 1:30-2 min
B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min
(heavier than last week)
+
8 min amrap @ 85-90%:
– 30 DUs
– 4 burpee box jumps 24/20″
– 5 S2OH (95/65)
– 6 DB snatches alternating (70/53, 53/35, 44/25)
A. Power Clean cluster 1.1.1 rest 10 sec/3 min
+
3 sets 95-100%:
– 40 DU
– 15 KBS (heavy and challenging)
– 20 no push up burpee box jumps (20/16”) AFAP
– 15 KBS (heavy and challenging)
– 200 m run
rest 6-7 mins exactly repeat 3x’s
– above parallel catch in PC
– go for it on sets record times
– fast turnover for all movements
– finish hard on run
A) HB Back Squat; 4, 4, 4; rest 2-3 min
+
3 sets:
– 10 RDL @2010 (tough)
– 90 sec row @ 90%
rest 2 min
+
3 sets:
– 10 DB push press (tough)
– 400 m run @ 90%
rest 2 min
A) Split Jerk x 2-3 (70%) – re-rack to shoulder – 8 sets; rest 60-90 sec
B) Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2-3 min
C) 400m farmers carry for time (70/53, 53/35, 44/25)