A1) Back squat @30X1; 3-5×4; rest 90 sec
A2) Wtd pull up @20X1; 1-2×4; rest 90 sec
B1) Close grip bench press @30X1; 2-3×4; rest 30 sec
B2) Db bent over row @4110; 6-8×4; rest 30 sec btw arms; rest 1.5-2 min
C) 1K row @100% for time
WOD
A) Press 3, 2, 1, 1; rest 2-3 min – build to a 1RM if able
B) EMOM x 6 min
– 1 Power clean + 3 Push jerks TnG (stay with same weight AHAP) – heavier than last time (2/6)
+
10 min AMRAP @ open pace:
– 5 deadlifts (115/75)
– 10 shoulder to overhead
– 15 box jumps (24/20”)
*weight should be easily reppable and shouldn’t slow anyone down for the first couple sets
* 115/75 might be doable for most people but to stay aerobic they might should go to 95/65, only advanced at rx’d weight
A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min (compare to 2/3)
+
3 sets at 80, 90, and 100%:
– 400 m run
– 20 KB snatches (53/35) – 10/side
– 20 box jump – step down (24/20”)
– 20 wallballs (20/14)
R5ishM
+
Coach’s choice midline stability if time permits
A1) RDL @3211; 8-12×3; rest 30 sec
A2) ring pushups @20X1; amrap(-2); 3 sets; rest 90 sec
B1) DB row @31X0; 8-12×3; rest 30 sec btw arms; rest 30 sec
B2) DB press (single arm) @3111; 8-12×3; rest 90 sec
+
8 min amrap @open pace:
3 Shoulder to overhead (95/65)
3 CTB chin up
6 S2OH
6 CTB chin up
9,9,
12,12
etc…..
A) Overhead squat 2, 2, 2, 2 @30X1; R2-3M
+
2 rounds all out push the pace:
– 250m row
– 15 KB swings 70/44
– 25 burpees
– 15 KB swings
– 250m row
rest 10 min (actively – work on recovery/mobility)
+
Coach’s choice midline stability work if time permits.
– compare to 1/27
Function
A) Split Jerk x 2-3 (build in load depending on form) – 5 sets; rest 60-90 sec
Performance
A) Split Jerk x 2-3 (80%+) – 5 sets; rest 60-90 sec
*Heavier than 2/2
Everyone
B1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec
B2) Weighted pull-ups 2, 2, 2, 2; rest 1:30-2 min
or negatives with 5-6 seconds descending
C1) Seated Arnold press 3×8-10; rest 30 seconds
C2) Standing BB curls 3×8-10; res 30 sec (tighten midline, no swinging)
C3) 5 tough standing broad jumps; rest 90 sec x 3
*Compare to 1/31 & 2/2
A) Squat clean cluster 2.2.2×3; rest 15 sec/2-3 min (TnG)
Function
B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec
(heavier than last time)
B2) 25 quick abmat sit-ups (legs straight) x3; rest 60 sec
Performance
B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec
(heavier than last week)
B2) 10-15 T2B AFAP x3; rest 60 sec
Everyone
C) Row 500 m @95%
– rest 4 min x 3
*keep same average pace on rows
*Do at least 10 T2B, if UB then do 10-15 but no more than 15
*record times for each row and SC weight
A) Press 5-3-3; rest 2-3 min – build to a 3RM if able
B) EMOM x 6 min
– 1 Power clean + 3 Push jerks TnG (stay with same weight AHAP) – heavier than last time (1/23)
+
12-9-6-3 reps for time
– Clean and Jerk 135/95
– Burpee
*10 min cut-off