A. Build to a heavy in 5-6 sets:
– Snatch + hang snatch (start at 50%); max rest 60-90 sec between sets
+
Row 500m @90%
rest walk 3 min
x 4
rest as needed
Row 250m @95%
rest walk 2 min
x 2
rest as needed
Row 100m @100%
WOD
Deadlift – build to a tough TnG triple in 15 min
+
30 TGUP (53/35) alt hands per rep
+
800m run time trial (bring running shoes if need to)
A) Close grip bench press build to a tough 5 in 10 min
B) EMOM x 10 mins
even – Push press TnG x 5 60% of 1rm + 10 DU
odd – CTB chin ups 5 -10
C. EMOM x 10 mins
even – HSPU x 4-8
odd – Pendlay row @ 20X1 (tough but perfect) x 4-5
A) Tall clean 3×3 build per set, perfect form with speed; R2-3M
B) Front squat 3×3 @ 33X1, R2M
+
Every 2 mins for 5 sets:
– 8 BB front rack walk lunge (135/95, 115/75, 95/55)
– 8 T2B
– 8 KBS (70/53)
A) Build to a tough power clean and jerk in 10 min
+
For time @ “grinder pace”:
10, 8, 6, 4, 2 reps of
– Power clean + S2O (165/115, 135/95, 115/75, 95/65)
– HSPU
– Box jump on and over 30/24”
*power clean weight should be heavy but reppable for singles
A) Build to a heavy back squat triple in 10 min
+
– 5 Deadlifts TnG, tough – build per set
– 10 burpees
– row or AD 20 sec all out
– rest 4mins x 4-5 rounds
A) Split jerk tech work
B) EMOM x 6 min
– 2-3 split jerks from rack @ 70-75% (heavier than last week)
+
400 m run @ 90%
– R3M x 4-6 (keep times +/- 5 sec)
*bring separate pair of running shoes if you need them
A) EMOM x 5 min
– 2 snatch balance (easy to moderate load, perfect form)
B) Snatch cluster (stay power if limited mobility)
1.1 R20S/2-3M x 4 sets (compare to 8/27)
+
10 min @ 90%:
– 4 TGUP (heavy, alt hands/rep)
– 25 DU (75 singles)
– 3 wall walks
– 200m run