A) Back squat @31X1; 4-5×4; rest 3mins
+
4-5 sets at 90% aerobic pace
– 10 DB push press (tough)
– 400 m run
rest 2:30-3:30M
WOD
A) EMOM – 12 min
odd – Power snatch TnG x 3 moderate; perfect form
even – 20 Double unders (40 singles)
R2M
B) EMOM – 12 min
odd – 12 KBS (70/53) Russian
even – FLR on rings 30 sec
R2M
C) EMOM – 12 min
odd – Power clean TnG x 5; 60-65% of 1rm; perfect form
even – burpee over the bar 8-10
A) Jerk dip squat 3 reps x 4 sets @ 100+%; R60S
B) Build to a tough Jerk off rack in 10 min
+
3 rounds for time:
15 pull-ups
15 front squats (115/75, 95/65, 75/45)
A) EMOM x 10 min
Even: 4-5 DB bench
Odd: 3-4 Romanian deadlifts (moderate load)
+
Row 30 sec @ 90%
– rest/walk 30 sec x10
R2M x 2
A) EMOM – FS @20X0 2-3 65% of 1rm – 6 mins; speed is focus
B) Build to a max squat clean in 10 min
C1) Thruster 8-10 UB (tough); rest 10 sec build per set
C2) T2B amrap (– 1); rest 3mins x 3
or
12 V-ups/20 weighted situps
D) 1 set AMRAP wallballs (tester)
A1) Close grip bench press @30X1; 2-3×3; R20S
A2) DB Romanian deadlifts @20X1; 8-12×3; R2M
B1) Front rack walking lunges 20 steps; 3 sets; rest 30 sec
B2) Side bridge 45 sec L; 3 sets; rest 30 sec
B3) Side bridge 45 sec R; 3 sets; rest 30 sec
B4) Superman hold 45 sec; 3 sets; rest 90 sec
C) Coach’s choice finisher
A) Power clean cluster TnG
2.2.2 x 3 R10S/2-3M
+
– Power clean TnG x 5 build per set
– 8 burpees AFAP
– row 20 sec all out
R4M x 5
10 min AMRAP 80-90%
– 3 front squat from ground (135/95, 115/75, 95/65)
– 30 DU
– 200 m run
R3M
10 min AMRAP 80-90%
– row for cal
R3M
10 min AMRAP 80-90%
– 10 russian swings 1.5pd
– 10 walk lunges
– 200 m run