10 min AMRAP
– 8 sandbag weighted walking lunges- 4/side (60/30)
– 10 KB swings (53/35)
– 150 m row
R5M
10 min AMRAP
– 5 Power snatch (75/55, 55/35)
– 7 Box jump – SD (24/20”)
– 200 m run
R5M
10 min AMRAP
– 5 T2B
– 7 wallballs (20/14)
– 9 sit-ups
– 21 double unders (63 singles)
A1) Push press clusters TnG 2.2.2 R10S/30S
A2) 20-30 hollow rocks; R30S
A3) Pendlay row (tough) 8-10 R2M; x 3 sets
B1) Weighted ring dip cluster 2.2.2 R10S/30S; R30S
B2) AMRAP horizontal ring row w/ supinated grip @ 30X0; R30S
B3) 100m farmer’s walk (heavy!); R2M x 3 sets
A) Back squat 4 reps; R2-3M x 4 sets (Compare to 4/13)
B) E2MOM x 10 min (5 sets)
– 1 clean pull + 1 hang squat clean + 2 front squats
+
10 min at 80-90%:
– 5 pull-ups
– 10 C2G push-ups
– 15 air squats
A) Front squats
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 95%
1 @ 90%; R2M after each set
– work overhead squat mobility/snatch complex during rest
B) 5 sets of 3 position snatch (high hang, mid hang floor)
– complete in 10 minutes
C) Row 500m @ 90%; R90S x 3 (keep same pace)
Snatch complex (3 of each):
– overhead squat
– snatch balance
– muscle snatch (from hip)
– squat snatch position 1 (high hang)
– squat snatch position 2 (above knee)
– squat snatch position 3 (mid shin)
8 min AMRAP
– 4 sandbag get-ups (2/side)
– 10 KB swings
– 150 m row
R3M
8 min AMRAP
– 6 DB snatch alternating
– 6 Box jump – SD (24/20”)
– 200 m run
R3M
8 min AMRAP
– 8 single arm DB push press – 4/side (30-50/15-30)
– 10 walking lunges
– 10 sit-ups
R3M
8 min AMRAP
– 8 wallballs
– 8 C2G push-ups
– 40 DUs (100 singles)
A1) Push press clusters TnG 3.3.3 R10S/30S
A2) AMRAP strict T2B/or Toes to 90 degrees @ 21X0; R30S
A3) DB bent over row 10-15/side R2M; x 3 sets
B1) AMRAP deficit push-ups (on 45s); R30S
B2) AMRAP horizontal ring row w/ supinated grip @ 30X0; R30S
B3) 100m double KB front rack walk (heavy!); R2M x 3 sets
A) Back squat 6 reps @ 20X1; R2-3M x 4 sets (Compare to 4/6)
B) E2MOM for 10 min (5 sets):
1 hang squat clean + 1 squat clean
+
21-15-9-15-21
– wall balls (20/14)
– KB swings (53/35)
A) EMOM x 10 min (compare to 4/2)
– 1 power clean + 2 split jerk (build from 65%)
B) EMOM x 6-8 min
– 5 TnG push jerks off rack @80% of A
C) EMOM x 10 min
E: 6-10 burpees (stay consistent)
O: 12/10 cal row