A) 7×1 3-Position Snatch (floor, knee, high hang) – rest 1-2 min
then
B) 4×3 Snatch first pull (3 sec pause above knee) – rest 1 min
then
C) Tabata bottom to bottom squats + 400m run for time
– 8 rounds of 20 sec of work and 10 sec of rest. Rest is held in the bottom position of the air squat. Full depth and extension are required. After the 8th round, immediately run your 400. To Score: Subtract lowest scored squat round from total seconds it takes to run 400m.
Workout of the Day
12 min AMRAP @85%:
– 10 KB snatches (53/35) 5R/5L
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
then
12 min AMRAP @85%:
– 10 front rack lunges (75/45)
– 10 KB swings (53/35)
– 500 m row
A) Strict Press Cluster @ 12X2; 2.2.2 x 3; rest 10 sec btwn reps/3 min btwn sets
B) For time:
Performance/Competition
Run 800 m
rest 2 min
for time:
60 Double Under’s
20 Pull ups
60 DU’s
20 Pull ups
60 DU’s
20 Pull ups
60 DU’s
rest 2 min
for time:
Run 800 m
Function
Run 800 m
rest 2 min
for time:
60 Double Under’s
15 Pull ups
60 DU’s
10 Pull ups
60 DU’s
5 Pull ups
60 DU’s
rest 2 min
for time:
Run 800 m
A) 4×2-3 HBBS – rest 3 min – Find your 2 rep max
B) 4 sets @ 90% for total working time:
– 250m row @ 90%
– 25 Russian KB swings (53/35)
– 8 Burpee over the box jumps (20/16”)
– Walk/rest 4 min
A) “Helen”
3 rounds for time at 100%:
– 400 m run
– 21 KB swings (53/35)
– 12 Pull-ups
B) Coach’s choice midline work
A) 3×6 Perfect TnG Deadlifts; rest 3 min
B) For time:
– 50 Double Unders (DUs)
– 10 Burpees to plate
– 40 DUs
– 10 Burpees to plate
– 30 DUs
– 10 Burpees to plate
– 20 DUs
– 10 Burpees to plate
– 10 DUs
– 10 Burpees to plate
A) 3 Heavy Push Jerks (off ground) + 9 sit-ups EMOM for 8 min
– Function (85/55), Performance (115/75), Competition (155-185/95)
B) 3 Heavy TnG Power Cleans + 6 Toes 2 Bar EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
C) 3 Heavy Front Squats (off ground) + 3 Lateral Burpees EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
*5 min rest between EMOMs
A) 1-3 Muscle-Ups EMOM for 8 min OR 4-6 strict pull-up/ring dip combo
B) 4 rounds at 90% effort:
– 12 KB snatch (53/35)
– 400 m run
– 12 Goblet squat
– rest 2 min