5 min AMRAP @ 85%
– 10 front squats (95/65,75/45,65/35)
– 8 pull ups
– 200 m row
– Rest 3 min x 2
+
5 min AMRAP @ 85%
– 10 KB snatches/arm (heavy)
– 8 no push up burpee box jumps (20/16)
– 200 run
– Rest 3 min x 2
Author: Ryan Savard
A) Barbell split squat @31X1; 3×4-6; rest 30 sec
A2) 3×2-5 Muscle-ups or MU skill work;
+
4 rounds for total working time @90%:
– 6 push jerks (155/105, 115/75, 85/55)
– 25 double unders
– 200m sprint
– walk/rest 3 min
Saturday Movement Assessments
In order to complete the Assessment and Program Design portion of the Level One OPT CCP certification, coach Ryan is looking for volunteers who are willing to partake in movement assessments this Saturday at the times of 11am or 2pm. How will this benefit you? You will learn your biomechanical movement efficiencies and inefficiencies as an athlete. You will be tested in work capacity and relative strength. If you are interested in giving couple hours of your time, please contact Coach Ryan at [email protected] to get on the list.
Happy training!
A) 8×1 Power Clean + 1 Hang Squat Clean + 1 Jerk; rest 60-90 sec.
B1) Close Grip Bench Press @31X1; 3×4-6; rest 30 sec
B2) Pendlay Rows @31X1; 3×4-6; rest 1-2 min
C) 1K Time Trial (TT) row
Function
A) 8×1 Hang squat snatch; rest 1 min
Performance Competition
A) TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min
Everyone
B) 3 rounds NOT for time:
– 4 TGU per arm 1.5/1 pood
– 8 wall walks (sub 12 backwards inch worm with a push up)
– 12 broad jumps (as far as possible)
4 rounds for total working time of:
– 10 Burpee Pull-ups
– 10 Deadlifts (225, 155#)
– 10 Box Jumps (24, 20″)
Walk/Rest 4 min
Function
A) Thruster Cluster off rack; 2.2.2 x 3; rest 20 sec/rest 3 min
Performance/Competition
A) Squat Clean Thruster Cluster TnG 2.2.2 x 3; rest 20 sec/rest 3 min
Everyone
B1) Weighted Dips (rings or box); 3×4-6 @31X1; rest 30 sec
B2) AMRAP T2B or V-up in 20 sec x 3; rest 2 min
C) TESTER: AFAP 400m run + 40 Heavy KB swings
5 min AMRAP @ 85%
– 10 box jump step downs (24/20)
– 8 power snatches (75/45)
– 200 m row
– Rest 3 min x 2
+
5 min AMRAP @ 85%
– 25 double unders
– 8 pull-ups
– 200 run
– Rest 3 min x 2