A) Build to a heavy rep in this complex in 4-6 sets
1 push press + 2 push jerk + 1 split jerk
B1) Close grip bench press 2-3×4 @ 30X1; R30S
B2) DB front rack reverse lunges x 12 alternating R2-3M
C1) 100 m farmers carry AHAP; R10S
C2) 10 heavy goblet squats @20X1; R20S
C3) AMRAP HSPU; R2-3M x 3 sets
10 min AMRAP @ 80-90%:
– 10 deadlifts (225/155, 185/115, 135/95, 95/65)
– 10 OTB burpees
– 400 m run
R5M
10 min AMRAP @ 80-90%
– 10 T2B
– 10 box jumps – SD 24/20”
– 400 m run
R5M
10 min @ 80-90%
– Row for meters OR AD for cal
A) Power snatch cluster 1. 1. 1; rest 20 sec/2-3 mins x 4 sets
+
3-4 sets @ 90-95%:
– 6 sets TnG power snatches (115/75, 95/65, 75/45)
– 12/10 push-ups (chest to ground)
– row 200m
R2:30M
A) EMOM x 7 min
Power clean + push jerk 65% of 1rm 1. 1. 1. (1)
B) Muscle up turnover practice
– 10 reps not for time
OR
– 10 MU for time
+
For time:
100x Single unders
10x Pullups
10x KB swings, Russian (55/35#)
90x Single unders
9x Pullups
9x KB swings, Russian
…..
20x Single unders
2x Pullups
2x KB swings, Russian
10x Single unders
1x Pullup
1x KB swings
A) Front squat 2 sets of 3 at 70%
B) Front squat 2 sets of 2 at 80%
C) Front squat – build to a tough rep in 6 min
3-4 sets very hard pace:
– 8 thrusters (tough, build/set)
– 8 burpees AFAP
– 20 sec row SPRINT
R3-5M
A) Back squat 3, 2, 1; R3M
+
3-4 sets 80-90% effort
– 10 UB deadlifts (225/155, 185/115, 135/95, 95/65)
– 5-10 T2B
– 40 DU
rest 90 sec
A) Build to a heavy Push Press double in 8-10 min
B1) Close grip bench press 3-4×4 @ 30X1; R30S
B2) DB bent over row 10-15 reps/side @ 20X1; R2-3M x 3 sets
C1) 75 m farmers carry AHAP; R10S
C2) 5-15 vertical ring rows @20X1; R20S
C3) AMRAP HSPU (-2); R2-3M x 3 sets
4-5 sets 95% effort:
– Row 400m
– 10 wall balls (20/14)
– 10 CTB pull ups
– 10 box jump-SD (24/20”)
– 10 burpees
Rest 3-4 mins; every set same pace