A) EMOM x 8 min
– 1&1/4 front squat 2-3 reps @ 65%
B) EMOM x 8 min
– 1 hang clean + 1 clean + 1 split jerk (moderate to heavy)
C1) Waiter’s walk down and back – heavy (switch arms); R60S
C2) Double KB front rack reverse lunges 10-12 (tough); R60S
C3) Top of ring dip hold x 30 sec; R90S x 3 sets
10 min AMRAP @ 80-90% (consistent)
– 6 NPU burpee/sandbag to shoulder (3/side)
– 8 sandbag weighted walking lunges- 4/side (60/30)
– 10 KB swings (53/35)
– 150 m row
R3M
10 min AMRAP
– 5 DB hang power clean + push press (35/20ish)
– 7 Box jump – SD (24/20”)
– 200 m run
R3M
10 min AMRAP
– 5 T2B
– 7 wallballs (20/14)
– 9 supermans
– 21 double unders (63 singles)
A1) Push press clusters TnG 1.1.1 R10S/30S
A2) 10-15 CTB pull-ups R2-3M; x 3 sets
*Break up pull-ups if you have to but get through set AFAP.
B) Bent over double DB row x 10-12 reps; R90S x 3 sets
+
3 sets tough effort:
– 7 TnG deadlift – heavy; build per set
– 6 burpees AFAP
– 20 sec Row all out
rest 4-6 min
A1) Push press clusters TnG 1.1.1 R10S/30S
A2) 10-15 CTB pull-ups R2-3M; x 3 sets
*Break up pull-ups if you have to but get through set AFAP.
B) Bent over double DB row x 10-12 reps; R90S x 3 sets
+
3 sets tough effort:
– 7 TnG deadlift – heavy; build per set
– 6 burpees AFAP
– 20 sec Row all out
rest 4-6 min
A) Back squat build to a 10RM @ 20X0
– get two or three feeler sets then go for it
B) EMOM x 10 min
E: 5 hang power snatch (moderate weight)
O: 4-8 ring dips
C) EMOM x 10 min
E: 10 KB swings (heavy)
O: 10 C2G push-ups
A) EMOM x 10 min (compare to 4/13)
– 1 power clean + 2 split jerk (build from 65%)
B) EMOM x 8 min
– 5 TnG push jerks off rack @80% of A
C) 800m run TT
R5M (go at beginning of new min)
5 min max CTB pull-ups (or muscle ups)
R5M
800m run TT
A) Front squats
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
2 @ 90%
1 @ 95%; R2M after each set
– work overhead squat mobility/snatch complex during rest
B) EMOM x 8 min
– 1 snatch pull + 1 hang power snatch + 2 overhead squats
C) Row 750m @ 90%; R90S x 3 (keep same pace as last weeks 500s)
10 min AMRAP
– 8 sandbag weighted walking lunges- 4/side (60/30)
– 10 KB swings (53/35)
– 150 m row
R5M
10 min AMRAP
– 5 Power snatch (75/55, 55/35)
– 7 Box jump – SD (24/20”)
– 200 m run
R5M
10 min AMRAP
– 5 T2B
– 7 wallballs (20/14)
– 9 sit-ups
– 21 double unders (63 singles)