A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
– snatch + snatch w/ 2 second pause at knee cap x 2 reps
*build but keep technique on point, compare to 10/16
C1) 20 dual KB front rack walking lunges (heavy); R60S
C2) 1 lap farmers carry AHAP; R60S
C3) 50-100 double unders or 2 min of DU practice; R60S x 3 sets

A) EMOM x 15 min
1: Bench press x 3 @ 83-85%+ (5-10lb heavier than 10/15)
2: Bent over DB row x 8-10 R
3: Bent over DB row x 8-10 L
+
1 time through:
– Deadlift x 15 reps @ 2011
– R20S
– Max reps of strict/kipping/banded HSPU or L-seated DB press
– R2M
– Deadlift x 10 reps @ 2011
– R20S
– Max reps of strict/kipping/banded HSPU or L-seated DB press
– R2M
– Deadlift x 5 reps @ 2011
– R20S
– Max reps of strict/kipping/banded HSPU or L-seated DB press

*Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
*If you’re unable to get a minimum of 5-6 HSPU, perform either kipping or banded or an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

+
3 rounds not for time:
– 8-10 DB tricep rollback extensions
– 8-10 DB curls per arm

A) E2MOM x 6 min (3 sets)
– 2 power cleans + 1 front squat
+
E2MOM x 6 min (3 sets)
– 1 power clean + 1 front squat
+
E2MOM x 6 min (3 sets)
– 1 squat clean
*Build over the course of 9 sets to something heavy
+
3 rounds for time:
– 400m run
– 20 wall ball
– 10 T2B

A) E3MOM x 15 min (5 sets)
– 6 TnG push press at same weight as last week (or heavier if possible)
+
3-4 sets very hard effort:
– 12 alternating DB snatch (50-75/20-45)
– 8 burpees AFAP
– 30 sec all out row
R3-5M

A) Take 15 min to build to a 5RM back squat
– Goal is at least 85% of 1RM
+
“Fran”
21-15-9 reps:
– Thrusters (95/65)
– Pull-ups

A) EMOM x 5 min

Front squat

2 reps @ 60%

2 reps @ 65%

2 reps @ 70%

1 reps @ 75%

1 reps @ 80%

R60S then… E2MOM x 10 min (5 sets)

1 rep @ 85%

1 rep @ 85-90%

1 rep @ 90%

1 rep @ 90+%

1 rep @ 90+%

*Test 1RM if feeling it.

B) Every 90 sec x 15 min (10 sets)

– squat clean + split jerk (start at 65% of weaker movement)

+

8 min AMRAP:

– 1 thruster 95/65

– 30 Double unders (90 singles)

*Add 1 thruster each round.

Come join us at Topgolf tomorrow from 12-2pm!

AMRAP x 6 min @ 90%
– 8 wallballs 20/14
– 6 pull-ups (or 2 muscle ups)
– 30 double unders (60 singles)
R3M

AMRAP x 6 min @ 90%
– 8 KB swings 70/53
– 6 Goblet hold reverse lunges
– 1 hill run (to where fence stops)
R3M

AMRAP x 6 min @ 90%
– 8 DB push press (55/35)
– 6 T2B
– 350/300 m row
R3M

AMRAP x 6 min @ 90%
– 8 Alt. DB snatch (50-75/20-45)
– 6 Box jumps – SD (24/20”)
– 1 hill run

+
3 rounds not for time (accessory work):
– 10-15 supine hamstring curls w/ medball
– 8-10 seated DB external rotation / arm

*MOBILITY from 6:30-7PM tonight!

*Top Golf this Saturday from 12-2pm. See you there!