A1) Close grip bench press 3-4×3; R1M
A2) Weigthed pull-ups 2-3×3; R1-2M
+
10min amrap@ 80-90%:
– 2 TGU/arm heavy
– Run 200m
– 10 KBS russian heavy
WOD
A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 2/12)
+
5 min @90%:
– 20 double unders
– 6 burpees
rest 5 min
5 min @95%
– 3 chin ups
– 15 air squats
– 200m row
rest 5 min
5 min @100%
– 5 toes to bar
– 200m run
A) Power Clean cluster 2.2.2 x3 rest 15 sec/3 min
(Compare to 2/20)
B) EMOM x 6min
– 5 TnG Push Jerks off rack (heavy but perfect execution)
C) Row 500m @ 97%
– rest 5 min x3
(try and match pace each round)
A1) Back squat @30X1; 3-4×4; rest 90 sec
A2) Wtd ring dips @20X1; 2-3×4; rest 90 sec
+
3 rounds for time
– 400m run
– 10 CTB chin ups
– 12 S2O 115/75#
Build to a heavy 3 rep TnG power snatch in 4-6 sets
– hop on the rower and row 100m 75% pace between sets
+
Open Workout 14.1
10 min AMRAP:
– 30 Double unders
– 15 power snatches (75/55)
A) EMOM x6 min
– 2 power snatch (not TnG); building in weight
+
4 sets for time increasing in pace:
– 400m run
– 20 burpees
– 15 KB swings (53/35)
– 25 sit-ups
Rest 4 min
A) 5 sets: 2 push press + 1 split jerk; rest 60-90sec
– PP should be TnG off shoulder, reset for SJ
B) Front squat @30X1; 3, 3, 3; R2-3M
C) 5 min @ 90%:
– Row 600m, then in remaining time
– 6 wall balls (20/14)
– 6 box jumps – SD (24/20”)
Rest 5 min x2
A) Close Grip Bench Press; 3, 2, 1, 1; R2-3M
– go for something if feeling it
B) Muscle up progressions
– 2×10 box pulls
– 2×10 banded transitions
OR
EMOM MU x 1-3 or 3-5 reps for 6-8 min
+
10 min AMRAP open pace:
– 40 double unders
– 10 HR push ups
– 10 Deadlifts (135/95)