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
A) EMOM x 6
– 2 moderate snatch balance, perfect form
B) Hang squat snatch – build to a heavy double 6-8 sets
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With a 3 minute running clock for 3 sets:
Run 400m then complete AMRAP of the following…
– Ring dips
– KB snatches 53/35
– DU
R3M
A) Build to a 1RM split jerk in 10 min
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8 min TnG power clean+push jerk practice (don’t fatigue)
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“Grace”
– 30 clean and jerks for time (135/95, 115/75, 95/65, 75/45)
*This is ground to overhead style
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3 min accumulated FLR on rings OR 5 min on floor
A) Build to a heavy TGUP on each arm in 8 min
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EMOM x 20-24 min
min 1 – 8 tough DB snatches alternating
min 2 – 4-8 HSPU
min 3 – 10 goblet squats – heavy
min 4 – 20 sit-ups
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Farmer’s carry until failure – 1 attempt (70/50)
– record meters travelled
A) Every 90 sec x 8 sets
– split jerk off rack; building from 60-85%
B) Weighted pull-ups 2-3×3; R2M – building
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10 min AMRAP at 80-90% aero:
– 8 burpee over the box jumps (24/20”)
– 200 m run
A) EMOM x 8
4-5 Hang power snatches @60-65% (TnG if able)
B) EMOM x 8
2-3 Back squats @60%
C) EMOM x 10
Even: 12/9 cal row
Odd: 5 Burpees + 20 DU
A)Build to a heavy squat clean in 15 min – test it if feeling it
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“Helen”
3 rounds for time:
400 m run
21 KB swings 53/35
12 pull-ups