A1) Bench press cluster 1. 1. 1. 1; R10S/30S
A2) Pendlay row 6-8 @ 20X1 x 3; R1M
B) T2B kipping skill work on rings
C) 10 min EMOM:
E: 4-7 kipping UB T2B
O: 12 heavy KB swings
WOD
A1) RFESS 6-8/leg @ 30X1; R30S
A2) Weighted pull-ups 2-3; R90S
OR negative pull-ups 4-5 @ 3-5 second decent; R90S
+
3 sets increase pace per set 80%, 90%, 100%:
– 200 m run
– 10 DB snatches alt. (50-75/20-45)
– 15 burpees
– 20 box jump – SD (24/20”)
– 25 DU
– 200 m run
rest 5-6 min
*Can sub run with row or AD depending on weather.
A) Segmented clean pull (3 stops + hip extension/shrug)
– 5 sets of 3; R1-2M
B) EMOM x 8 min
– hang squat clean (building from 60-85%)
C) 6 sets
30 sec row @ 90%
R30S
30 sec KB swings (53/35)
R30S
A) 3 position snatch cluster (high hang, above knee, floor) 1.1; R20S/3M – light to moderate x 4 sets
B) Back squat – 3, 2, 1, 1, [1] (testing – last day of cycle); R3M
C) EMOM – 12 mins
E: 1 MU + 6-10 ring dips (sub 3 CTB pull-ups)
O: 8 no push burpee box jump – sd (24/20”)
A) Press cluster TnG 1.1.1 R10S/3M x 3 sets (build from 75-95%)
B) T2B tester
Advanced T2B tester
– 50 T2B for time
Intermediate T2B tester
– 30 T2B for time
Beginner T2B tester
– 50 straight leg abmat sit-ups
C) Row 500m @ 90% or ideal 2K pace
– w/partner; 4-5 sets each
Partner 20 min AMRAP:
– 5 S20 115/75
– 10 Deadlifts
– 15 Box jumps/step-ups 24/20″
* 1 person working at a time
A) Power snatch x 1/Snatch balance x 1/Hang snatch x 1; build this complex in 12mins
+
14 min amrap/cap (retest from 12/13/14)
– 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)