5 min @ 90%
– Row 1K
– AMRAP DU in remaining time
5 min rest
5 min @ 90%
– 12 TGUP 53/35
– AMRAP wallballs
5 min rest
5 min @ 90%
– 10 KB swings 53/35
– 10 sit-ups
– 10 box jumps 24/20”
5 min rest
5 min @ 90%
– 400m run with medball (20/15)
– AMRAP KB snatches 5 UB/hand (53/35)
A) Front squat – Build to tough triple in 5 sets from 50%
B) 6 sets:
1 clean pull + 1 hang clean pull + 1 hang squat clean; R2M
C) EMOM – 12mins
Even – 8 Deadlifts (155/105) focus on breathing
Odd – 6-10 T2B
A) EMOM x 10 min
– 1 power snatch + 1 hang squat snatch (light-moderate/perfect form and building if able)
+
3 sets:
– 8-10 UB close grip bench press
– 10 DB Romanian deadlifts
– 30 sec row at 90% aerobic pace
R3-4M
*weight is moderate with CGBP and DB RDLs. Should be more aerobic based.
A) EMOM x 5 min
– 3 push press TnG tough
+
3 sets @ 80-90%:
Function:
– 400m row
– 15 wallball
– 8 HR push ups
– 10 sit-ups
– 50 single unders
R4-5M
Performance:
– 400 m row
– 15 wallball
– 5-8 HSPU
– 5-8 T2B
– 30 DU
R4-5M
*keep same pace/time per round
A) Back squat @31X1; 4-5×4; rest 3 min
+
4 sets at 90% aerobic pace
– 8 thrusters (build / set to something tough)
– 400 m run
rest 3-4 minutes
*same pace on run
A) Power clean cluster
1.1.1 x 4 R10S/2-3M
+
12 min AMRAP (aerobic tester):
– 5 burpees
– 200m run
– 30 double unders (70 singles)
A) Deadlift – build to a heavy 3 rep TnG in 10 min
+
4-5 sets tough:
– 5 power clean & jerk (building/set)
– 10 burpees (fast)
– 1 hill sprint AFAP
R4-6M
A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 6/9)
B) EMOM x 8 min
1 power snatch + 2 snatch balance (moderate weight/perfect form)
C) Row 500m @ 90%
– R2M x 6 (R4M after 3rd)