A) EMOM x 5 min
– snatch balance off rack x 2 reps (easy-moderate weight/perfect form)
B) 3 position snatch (high hang, above knee, floor); 5-6 sets, R90S
+
For time:
– 50 DU
– 10 burpees
– 40 DU
– 10 burpees
– 30 DU
– 10 burpees
– 20 DU
– 10 burpees
– 10 DU
– 10 burpees
A) Power clean cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3 sets
B) Power clean and Jerk TnG (if able) into the jerk 1 rep every 20sec for 4-5mins 73% of A
+
90% effort keep track of reps for each set
30sec max KBS 1.5/1pd
R10S
30sec max box jumps – SD (24/20”)
R10S
30sec max Row cals
rest 60sec x 4-5 sets
10mins 85% effort:
– 25 DU
– 5 DB front rack forward lunge R and L + push press (moderately tough)
– 7 ring rows
rest 3mins
10min 85% effort:
– Row 150m
– DB snatch alternating (tough)
– 5 burpees to plate
rest walk 3mins
10mins 85% effort:
– AD 20cals
– FW 50m (tough)
– 10 situps
A) Back squat cluster 1.1.1 x 4; R20S/3M
B) EMOM – 12-14 mins
Even – 8 CTB chin ups
Odd – 5 heavy thrusters (135/95, 115/75, 95/65)
*Same weight as last week on thrusters.
A1) Close grip bench press 2-3×4 sets @ 30X1; R20S
A2) Bent over DB row 12-15/side moderately heavy x4 sets; R2M
B) Build to a 1RM broad jump in 5 attempts
C) EMOM x 18 min
Min 1: 4-8 HSPU w/ 3” deficit (on 35’s)
Min 2: 10 goblet squats (heavy)
Min 3: 4-8 T2B
A) Build to a tough squat clean in 20 min
+
14min amrap/cap
– Row 60cals
– 50 wall balls (20/14)
– 40 box jump sd 24″
– 30 burpees
– 20 heavy power cleans (225/155, 185/125, 155/105, 135/95, 115/75, 95/65)
A) Press cluster TnG 2.2.2 R10S/3M x 3 sets (build from 65-80%)
B) EMOM x 10 min
E: 5-10 ring dips
O: 2-3 weighted pull-ups
C) EMOM x 10 min
E: 12 KB swings (heavy)
O: 12 walking lunges
A) EMOM x 8 min
– 4 TnG hang power snatches (tough, build if able)
+
3 sets @ 90%:
– 400 m run
– 10 DB snatches alt. (tough but UB)
– 8 Burpee over the box jumps 24/20”
R3-4M