A1) TnG push press cluster 1.1.1; R10S/30S
A2) 6-12 UB CTB pull ups; R30S
A3) Pendlay row 5-10 reps @ 20X0 (60-70% 1RM bench press); rest 3min x 3 sets
*heavier than last week
B1) Bench press AMRAP @ 70% 1RM @ 30X0; R30S
B2) Farmer’s Carry 100m (heavy); R30S
B3) 15 V-ups; R2M x 3sets

A) Deadlift

5×75%; R3M

3×85%; R3M

1+x95%

B) 3 max handstand holds for total time; R90S

OR

30 or 50 HSPU for time (retest from 2/9)

C) EMOM x 10 min

E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar

O: Row 12/9 cal

4-6 sets increase pace per set:

– 20/15 cal row

– 5 squat cleans @65% 1RM

– 5 box jump-SD (30/24”)

– 10 T2B

– 30 DU

rest walk 5-6 mins

A1) TnG push press cluster 2.2.2; R10S/30S

A2) 5-10 UB CTB pull ups; R30S

A3) Pendlay row 5-10 reps @ 20X0 (70% 1RM bench press); rest 3min x 3 sets

+

12 min AMRAP at open pace:

– 6/4 strict pull-ups

– 8 S2O @ (135/95, 115/75, 95/55)

– 10 deadlifts

– 200 m run

A) Front squat 2,2,2,2,2; R3M (compare to 2/5)
*warm up OHS position and practice snatch during rest
B) 10 min EMOM
– 1 power snatch + 1 snatch balance + 1 hang squat snatch
(build to moderate weight/perfect form)
+
3 sets not for time:
– 10 Good mornings @ 30X1 (moderate load/perfect form)
– 20 Double KB/DB front rack walking lunge steps
R30S

5-6 sets building
1 push press + 1 push jerk + 2 split jerk (building heavier than 2/11)
+
Row 400 at 80%
R2M
Row 400 at 90%
R3M
Row 400 at 97%
R5M x 2 sets