A) Build to a tough snatch from the hang position in 10 min
B) EMOM x 5 min – Power snatch TnG x 5 65%
C) Build to an 8RM DB external rotation in 3 sets
D) EMOM x 12 min
E: 8-12 wallballs
O: 6-10 burpees
Author: Ryan Savard
A) BB front rack reverse lunge R and L + Push press x 1/Split jerk x 3; build this complex in 12 min or 6 sets
B1) Back squat @32X1; 4-5; rest 30 sec
B2) Strict then kipping HSPU 5-15; rest 3 mins x 3
C) 20 TGU alt hands per rep 1.5/1pd perfect form
4 sets 90% effort:
Row 400m
– 10 pull ups
– 12 burpees
– 14 KBS (53/35)
– 35 DU or power singles
R3-5M
A) EMOM – PC + jerk 65% of 1rm 1. 1. 1. 1 – 7mins
B) EMOM – 18-21 mins
1 – 1 MU + 4-8 ring dips (or 3 pull-ups + 4-8 ring dips)
2 – PS 1. 1 70% of 1rm
3 – Row 12cals
A) Deadlift – 3, 3, 2, 2, 1, 1; R2-3M
+
With a 3 minute running clock for 3 sets:
Run 400m then complete AMRAP of the following…
– T2B
– burpees
– DU
R3M
A) Back squat cluster 1. 1. 1; rest 15sec/rest 3mins x 3
+
4-5 sets, each for time
– 20 Row calories
– 20 Wall ball shots (20/14# – 10/9’)
Rest 3-4 minutes
A) EMOM – 10 mins
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm
B) EMOM – 10 mins
odd – DB push press 6-8 reps tough
even – FLR on DB’s 30sec
D) EMOM – 10 mins
odd – Row 12/10 cals
even – 4 KB snatches/side 53/35
A) 3 position snatch (ground, knee, hip)
Build to a heavy in 5-6 sets
+
8mins 90% effort
– 5 power snatchs (115/75, 96/65, 75/45)
– 10 box jump sd 24/20”
– 25 double unders
rest 4mins
8mins 90% effort
– Row 150m
– 5 burpee chin ups
– 8 KB swings 2/1.5pd – Russian