Function
A) Thruster Cluster off rack; 2.2.2 x 3; rest 20 sec/rest 3 min
Performance/Competition
A) Squat Clean Thruster Cluster TnG 2.2.2 x 3; rest 20 sec/rest 3 min
Everyone
B1) Weighted Dips (rings or box); 3×4-6 @31X1; rest 30 sec
B2) AMRAP T2B or V-up in 20 sec x 3; rest 2 min
C) TESTER: AFAP 400m run + 40 Heavy KB swings
5 min AMRAP @ 85%
– 10 box jump step downs (24/20)
– 8 power snatches (75/45)
– 200 m row
– Rest 3 min x 2
+
5 min AMRAP @ 85%
– 25 double unders
– 8 pull-ups
– 200 run
– Rest 3 min x 2
A1) Barbell split squat @31X1; 3×6-8; rest 30 sec
A2) Good Mornings @31X1; 3×6-8; rest 2 min
B1) Close Grip Bench Press @31X1; 3×6-8; rest 30 sec
B2) Bent Over Reverse Thumb Down DB Flys 3×12-15; rest 1-2 min
C) FLR on rings or floor; accumulate 5 min
3 sets:
A1) 4×2-4 Bench Press @ 42X1 – rest 30 seconds
A2) 4×2-4 Weighted Strict Chin-Up @ 31X1 – rest 2 min
B) 4 rounds for total working time
– 6 Hang Power Cleans
– 8 Lateral Burpees
– 200 m sprint
– walk/rest 3 min
Function – 95/65
Performance – 135/95
Competition – 155/105
A1) Overhead squat; 4×3-4 @ 53X1; rest 30 sec
A2) Strict toes 2 bar 4×5-10 @ 31X1; rest 2-3 min
*If can’t do strict t2b, then perform strict hanging high knee raises
B1) KB snatches 4×10 UB/arm – rest 20 sec
B2) 4×1 min accumulated in Handstand or FLR on floor – rest 20 sec
B3) 4×12 Supermans w/ 10 sec hold on final rep – rest 2 min
C) 100 flutter kicks (slow and controlled, each kick is one rep)
A) Power Clean + Hang Squat Clean (below knee); 2,2,1,1,1; rest 60-90 sec
B) Split Jerk from behind the neck
– build to a tough rep in 8 min, work on positioning and “step through” under bar
C) 4 sets:
A1) Barbell split squat @31X1; 3×8-10; rest 30 sec
A2) 10 Box jump step downs 30/24″; rest 30 sec
A3) AMRAP pull-ups in 20 sec; rest 3-4 min
+
10 min AMRAP at 90%
– 200 m run
– 15 RKB swings (53/35)
– 10 No push-up burpees