A) Squat clean cluster 1.1 x4; rest 15 sec/2-3 min (not TnG)
+
3 rounds for time (open pace):
– 15 thrusters 100/65#
– 15 CTB pull-ups
Sub with regular kipping pull-ups or ring rows. For those doing the open or CTB pull-ups, each rep has to be CTB to count, no exceptions.
A) Power snatch cluster; 2.2.2×3 (TnG) rest 15 sec/rest 3 min (compare to 2/14)
+
7 sets at a tough pace:
– Run 200m
– 10 KB swings (heavy)
– 10/7 HR push-ups
– 10 box jumps – step down (24/20”)
Rest 90 sec
A) Split Jerk – work up to a max in 10 min (end of the cycle)
B1) Rear foot elevated split squat 4-6 @30X1; R30S btwn legs and after both
B2) Pendlay row 4-6 @20X1; R90S
+
Row 500m @ 97%
– rest 5 min x3
A) Power Clean cluster 3.3.3 x3 rest 15 sec/3 min
+
3 sets @ 80, 90, 100%:
– 400 m run
– 10 power cleans (135/95)
– 20 wallballs (20/14)
– 30 double unders
– rest 3-4 min
A1) Back squat @30X1; 3-5×4; rest 90 sec
A2) Wtd pull up @20X1; 1-2×4; rest 90 sec
B1) Close grip bench press @30X1; 2-3×4; rest 30 sec
B2) Db bent over row @4110; 6-8×4; rest 30 sec btw arms; rest 1.5-2 min
C) 1K row @100% for time
A) Press 3, 2, 1, 1; rest 2-3 min – build to a 1RM if able
B) EMOM x 6 min
– 1 Power clean + 3 Push jerks TnG (stay with same weight AHAP) – heavier than last time (2/6)
+
10 min AMRAP @ open pace:
– 5 deadlifts (115/75)
– 10 shoulder to overhead
– 15 box jumps (24/20”)
*weight should be easily reppable and shouldn’t slow anyone down for the first couple sets
* 115/75 might be doable for most people but to stay aerobic they might should go to 95/65, only advanced at rx’d weight
A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min (compare to 2/3)
+
3 sets at 80, 90, and 100%:
– 400 m run
– 20 KB snatches (53/35) – 10/side
– 20 box jump – step down (24/20”)
– 20 wallballs (20/14)
R5ishM
+
Coach’s choice midline stability if time permits
A1) RDL @3211; 8-12×3; rest 30 sec
A2) ring pushups @20X1; amrap(-2); 3 sets; rest 90 sec
B1) DB row @31X0; 8-12×3; rest 30 sec btw arms; rest 30 sec
B2) DB press (single arm) @3111; 8-12×3; rest 90 sec
+
8 min amrap @open pace:
3 Shoulder to overhead (95/65)
3 CTB chin up
6 S2OH
6 CTB chin up
9,9,
12,12
etc…..