13.4 Movement prep
Every 30 sec for 3 minutes:
1 Power Clean & Push Jerk @ 65%
*Immediately perform 2 TTB after every rep.
then…
Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
A1) 4×5 Good Mornings – rest 60 sec
A2) 4xME HSPU – rest 60 sec
then…
B) 12-9-6-3 reps for time of:
– Thrusters (115/75)
– V-ups
– 200 m run
Strict Press
– Find a one rep max in 10 minutes (beginning of a cycle)
then…
Push Jerk
5-5-5 – rest 90 sec
then…
3 rounds at 100% effort:
– 500 m row
– 15 box jumps
– 15 burpees
*walk rest 3 min
High Bar Back Squat
3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.
then…
13 minute AMRAP of:
– 50 Double-Unders
– 12 Pistols (alternating)
– 3 Wall Walks
then…
Tabata sit-ups
Snatch
– Build to a 1RM in 15 minutes
then…
“Helen”
3 Rounds for time of:
– 400 m run
– 21 KB swings (53/35)
– 12 pull-ups
* Compare to 4-10-12
– Work up to a heavy single in 12 minutes
then…
12 minute AMRAP of:
– 150 Wall balls
– 90 Double-unders
– 30 Muscle-ups
Handstand skill work
– Work on one of the following for 12 min
Handstand walks
Noes & toes holds x4 ME
Handstand push-ups x 4 ME
then…
For time:
3 rounds of:
– 14 Goblet Squats 24/16kg
– 7 Toes 2 Bar
– 14 KB Snatches (partition in any way) 24/16kg
– Run 800 m
3 rounds of:
– 10 Goblet Squats 24/16kg
– 5 Toes 2 Bar
– 10 KB Snatches (partition in any way) 24/16kg
EMOM for 10 minutes
2 TnG Power Cleans @ 60-70% 1RM
then…
12 min amrap @85%
– Run 200m
– 10 deadlift 185/135
– 10 hand release push ups