3 sets increase pace per set 80%, 90%, 100%

– 400 m run

– 25 box jumps – SD 24/20”

– 12 DB snatches alternating (50-70/20-45)

– 50 DU

– 400 m row

rest 5-6 min

 

A1) Bench press cluster 1. 1. 1; R10S/30S

A2) Pendlay row 4-6 @20X1 x 4 sets; R2M

B) EMOM x 14 min

E: 4-7 kipping UB T2B

O: 12 heavy KB swings

C) EMOM  x 10 min

E: 8-12 burpees

O: 12/10 cal row

 

*Compare to 1/9/15

 

A) EMOM x 5 min

– snatch balance off rack x 2 reps (easy-moderate weight/perfect form)

B) 3 position snatch (high hang, above knee, floor); 1.1; R20S/3M

C) 1K row @ 2K row pace or 90%; R3M x 2-3 sets (same pace)

 

A) Front squat 1&¼ squats 6-8; R3M x 3 sets

B) EMOM x 10 min

– 1 hang squat clean (building from 60-85%)

C) EMOM x 14 min

E: 1 MU + 6-10 ring dips (sub 3 CTB pull-ups)

O: 6 no push burpee box jump – sd (24/20”)

 

3 sets increase pace per set 80%, 90%, 100%

– 400 m row

– 20 KB swings (UB/heavy)

– 15 burpees

– 40 DU

– 400 m run

rest 5-6 min

 

A) Power clean cluster TnG 1.1.1 x 3; R10S/3M

B) Power clean and Jerk TnG (if able) into the jerk 1 rep every 20 sec for 4 min 73% of A

Advanced:

C1) Good mornings @30X1; 4-6; rest 30sec (perfect form)

C2) 8-12 strict T2B x 3; R30S

C3) 8-10 straight arm DB lat pulls x 3; R90S

Intermediate:

C1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

C2) 8-12 hanging knee to chest x 3; R30S

C3) 8-10 straight arm DB lat pulls x 3; R90S

Beginner:

C1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

C2) 15-20 reverse sit-ups x 3; R30S

C3) 8-10 straight arm DB lat pulls x 3; R90S

 

*Compare to 12/30/14