A) 3 sets:

– 3 overhead squats @ 31X1; R2M (heavier than last week)

B) EMOM x 10 min

Slow pull snatch

+

2K row 3-5 sec slower than ideal speed on pace/500m reading

*This is not the tester. That will be next week. Practice maintaining pace.

A1) Bench Press 3-5 @ 20X1; R30S

A2) AMRAP supinated strict pull-ups; R30S

A3) 8-12 Bent over DB rows/side; R2M x 4 sets

B1) 6-8 BB good mornings @ 30X1; R30S

B2) 10 alternating DB snatch (50-70/25-45); R30S

B3) 20 alternating reverse lunges w/ KB in goblet hold; R2M x 3 sets

Masters

A is the same. Banded pull-up or ring row substitutes. Use supinated grip.

B1) 10 DB deadlifts; R30S

B2) 1 min elbows and toes plank (accumulate); R30S

B3) 15-20 UB wallballs; R2M x 3 sets

A) Clean pull clusters 1.1.1 R10S/2M x 3 sets

– at over 100% of 1RM power clean

B) Every 45 sec x 12 min (16 reps)

– Power clean x 1 @ 93-95% 1RM

*start @ 90% if you didn’t complete on 7/16

C) For time:

– Row 1,000/800m

– Run 800m w/ medball (20/14)

– Row 1,000/800m

Regular CF

A) Every 90 sec, for 12 minutes (8 sets):

– Split Jerk

*Build from 55-95+%

B) EMOM x 15 min

min 1: 8 T2B, 8 T2Rings, 8 V-ups

min 2: 20-30 ft. handstand walk, 2-3 handstand walk-ins, 30-45 second handstand hold

min 3: 12 wallballs (20/14)

*T2B can be broken up to accumulate 8.

Masters

A) Every 90 sec, for 12 minutes (8 sets):

– 5 push press (moderate)

– 8 Russian KB swings (heavy)

B) EMOM x 15 min

min 1: 5 bag over the shoulder (60/30)

min 2: 10 ring rows @ 30X1

min 3: 4-7 burpees

A) Back squat

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

1 rep @ 97% (optional)

– R2-3M between sets

*Go for last set if feeling it. Not a max out session.

+

3 rounds for time:

– 20 Russian Kettlebell Swings (70/53)

– 10 Box Jumps – SD (24/20”)

Rest exactly 2 minutes, and then…

For time:

– Run 400m

– 50 Burpees to plate

Masters

4 sets at 80-90%

– 400 m run

– 20 Russian KB swings (53/35)

– 15 goblet squats

– 10 KB push press (5/side)

– 400 m row

R3-4M

*May use another KB or DB if squats or push presses are too heavy

Regular

4 sets at 80-90%

– 400 m run

– 20 Russian KB swings (53/35)

– 15 goblet squats

– 10 KB push press (5/side)

– 400 m row

R3-4M

*May use another KB or DB if squats or push presses are too heavy

Level 2

A) Every 90 sec x 15 min (10 sets building)

– squat snatch w/ 2 sec pause at knee

+

5 rounds for time

– 5 power snatch (135/95)

– 7 HSPU

– 10 alt. pistols

*Use pistol progressions as needed

A) Deadlift (perfect!) 3RM build up, all @ 20X0 tempo

Set 1 – 50% of possible 3-RM x 5 reps

Set 2 – 75% of possible 3-RM x 3 reps

Set 3 – 85% of possible 3-RM x 2 reps

Set 4 – 90-95% of possible 3-RM x 1 rep

Set 5 – Test 3-RM

Set 6 (optional) – Exceed Set 5 weight for 3-RM

– R3M btwn all

+

3 rounds for time:

– 400 Meter Run

– 10 Dumbbell *no squat* Man-Makers (35-45/15-25)

(push-up, row left, row right, power clean, push press)