A) Back squat @31X1; 4-5×4; rest 3 min
+
4 sets at 90% aerobic pace
– 8 thrusters (build / set to something tough)
– 400 m run
rest 3-4 minutes
*same pace on run
WOD
A) Power clean cluster
1.1.1 x 4 R10S/2-3M
+
12 min AMRAP (aerobic tester):
– 5 burpees
– 200m run
– 30 double unders (70 singles)
A) Deadlift – build to a heavy 3 rep TnG in 10 min
+
4-5 sets tough:
– 5 power clean & jerk (building/set)
– 10 burpees (fast)
– 1 hill sprint AFAP
R4-6M
A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 6/9)
B) EMOM x 8 min
1 power snatch + 2 snatch balance (moderate weight/perfect form)
C) Row 500m @ 90%
– R2M x 6 (R4M after 3rd)
10mins 90% aero
– 200 m run
– 10 walk lunges
– 5 T2B/V-up
rest 3mins
10min 90% aero
– Row 150m
– 10 sit-ups
– 10 box jump – step down
rest 3mins
10min 90% aero
– Run 200m
– 6 burpees
– 10 KBS 53/35