A) Overhead squat 2, 2, 2, 2 @30X1; R2-3M
+
2 rounds all out push the pace:
– 250m row
– 15 KB swings 70/44
– 25 burpees
– 15 KB swings
– 250m row
rest 10 min (actively – work on recovery/mobility)
+
Coach’s choice midline stability work if time permits.
– compare to 1/27
Function
A) Split Jerk x 2-3 (build in load depending on form) – 5 sets; rest 60-90 sec
Performance
A) Split Jerk x 2-3 (80%+) – 5 sets; rest 60-90 sec
*Heavier than 2/2
Everyone
B1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec
B2) Weighted pull-ups 2, 2, 2, 2; rest 1:30-2 min
or negatives with 5-6 seconds descending
C1) Seated Arnold press 3×8-10; rest 30 seconds
C2) Standing BB curls 3×8-10; res 30 sec (tighten midline, no swinging)
C3) 5 tough standing broad jumps; rest 90 sec x 3
*Compare to 1/31 & 2/2
A) Squat clean cluster 2.2.2×3; rest 15 sec/2-3 min (TnG)
Function
B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec
(heavier than last time)
B2) 25 quick abmat sit-ups (legs straight) x3; rest 60 sec
Performance
B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec
(heavier than last week)
B2) 10-15 T2B AFAP x3; rest 60 sec
Everyone
C) Row 500 m @95%
– rest 4 min x 3
*keep same average pace on rows
*Do at least 10 T2B, if UB then do 10-15 but no more than 15
*record times for each row and SC weight
A) Press 5-3-3; rest 2-3 min – build to a 3RM if able
B) EMOM x 6 min
– 1 Power clean + 3 Push jerks TnG (stay with same weight AHAP) – heavier than last time (1/23)
+
12-9-6-3 reps for time
– Clean and Jerk 135/95
– Burpee
*10 min cut-off
A) Deadlift cluster 1.1.1.1 x 4; rest 10 sec/3 min (don’t drop from top)
+
3-4 rounds @ 90%:
– 500 m row
– 20 alt. DB snatches (70/40)
– 20 KB swings (heavy)
*rest 4-5 min
A) HB Back Squat 3, 2, 1, 1; R3M
– if feeling something go for it, if not shut it down and move on
+
“Karen”
– 150 wallballs for time (20/14)
* 12 min cap
A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min
+
12 min amrap @80-90%:
– 5 T2B
– 10 HR pushups
– 15 box jumps or step ups (24/20”)
– 20 double unders
– record rounds
– keep constant pace
Function
Split Jerk x 2-3 (build in load depending on form) – re-rack to shoulder – 5 sets; rest 60-90 sec
Performance
A) Split Jerk x 2-3 (75-80%) – re-rack to shoulder – 5 sets; rest 60-90 sec
Everyone
+
For time:
3 sets 95%:
– 10 db walking lunges (tough)
– 200m row
– rest 2 min
*record load on split jerk and total time on metcon