A) Back squat cluster 1. 1. 1; rest 15sec/rest 3mins x 3
+
4-5 sets, each for time
– 20 Row calories
– 20 Wall ball shots (20/14# – 10/9’)
Rest 3-4 minutes
WOD
A) EMOM – 10 mins
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm
B) EMOM – 10 mins
odd – DB push press 6-8 reps tough
even – FLR on DB’s 30sec
D) EMOM – 10 mins
odd – Row 12/10 cals
even – 4 KB snatches/side 53/35
A) 3 position snatch (ground, knee, hip)
Build to a heavy in 5-6 sets
+
8mins 90% effort
– 5 power snatchs (115/75, 96/65, 75/45)
– 10 box jump sd 24/20”
– 25 double unders
rest 4mins
8mins 90% effort
– Row 150m
– 5 burpee chin ups
– 8 KB swings 2/1.5pd – Russian
A) Build to a heavy rep in this complex in 4-6 sets
1 push press + 2 push jerk + 1 split jerk
B1) Close grip bench press 2-3×4 @ 30X1; R30S
B2) DB front rack reverse lunges x 12 alternating R2-3M
C1) 100 m farmers carry AHAP; R10S
C2) 10 heavy goblet squats @20X1; R20S
C3) AMRAP HSPU; R2-3M x 3 sets
10 min AMRAP @ 80-90%:
– 10 deadlifts (225/155, 185/115, 135/95, 95/65)
– 10 OTB burpees
– 400 m run
R5M
10 min AMRAP @ 80-90%
– 10 T2B
– 10 box jumps – SD 24/20”
– 400 m run
R5M
10 min @ 80-90%
– Row for meters OR AD for cal
A) Power snatch cluster 1. 1. 1; rest 20 sec/2-3 mins x 4 sets
+
3-4 sets @ 90-95%:
– 6 sets TnG power snatches (115/75, 95/65, 75/45)
– 12/10 push-ups (chest to ground)
– row 200m
R2:30M
A) EMOM x 7 min
Power clean + push jerk 65% of 1rm 1. 1. 1. (1)
B) Muscle up turnover practice
– 10 reps not for time
OR
– 10 MU for time
+
For time:
100x Single unders
10x Pullups
10x KB swings, Russian (55/35#)
90x Single unders
9x Pullups
9x KB swings, Russian
…..
20x Single unders
2x Pullups
2x KB swings, Russian
10x Single unders
1x Pullup
1x KB swings
A) Front squat 2 sets of 3 at 70%
B) Front squat 2 sets of 2 at 80%
C) Front squat – build to a tough rep in 6 min
3-4 sets very hard pace:
– 8 thrusters (tough, build/set)
– 8 burpees AFAP
– 20 sec row SPRINT
R3-5M