Function
A) 7×1 Hang Squat Clean (top of knee) + 1 Jerk – rest 90 sec.
B1) 4×6-8 Bench Press; rest 20 sec
Performance
A) 7×1 Squat Clean Below Knee + 1 Jerk – rest 90 sec.
B1) 4×6-8 Bench Press; rest 20 sec
A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec.
A2) 3×5-6/arm Bent Over Row AHAP- rest – 90 sec.
B) 4 rounds for total working time:
– 10 KB Thrusters (1 KB/arm)
– 40 Double Unders
– 200 m sprint
– rest 3 min
A1) 3xME Zercher Carry (heavier than last) – rest 60 sec.
A2) 3×10 Horizontal Ring Rows – rest 60 sec.
B) 21-15-9 reps for time of:
A) 5×3 Deadlift (start at 80%) – rest as needed
B) 10 min AMRAP
– 20 Double unders
– 10 KB Snatches (53/35)
– 5 Ring Dips
C) 4x 30-45 sec. of Flutter Kicks – rest 1 min
A1) 3×16 Barbell Weighted Step-Ups In Front Rack, 8/side – rest 60 sec.
A2) 3×12 Kroc Row – rest 120 sec.
Function
B) 4×5 BTN Snatch Grip Push-Press off rack – rest 90 sec.
C) 3×3/side Turkish Get Up AHAP – rest as needed
Performance
B) 5x 1 Power Snatch at 70-75% + 2 BTN Push Press – rest 60 sec.
C) 3×3/side Turkish Get Up AHAP – rest as needed
A) 5×3 Power Clean + Push Jerk – rest 2 min
B) 4xME HSPU – rest 2 min
C) 4 Band Resistant Sprints w/ Partner, down and back – rest while other works
D) 50 Burpees AFAP
A1) 5X5 Tempo HBBS @ 75% – rest 60 sec.
A2) 5×2 3-Stop Snatch 1st Pull – rest 60 sec.
B1) 3xME pull-ups – rest 60 sec.
B2) 3×20-30 sec./side Bird Dog – rest 120 sec.
A1) 4×3 Deadlift, build up from 70% (slightly heavier than last week) – rest 20 sec
– Performance/Compeition perform from 4″ deficit
A2) 3xME UB Toes 2 Bar
B) 6 sets not for time:
– Hill sprint @100% effort
– walk back inside
– 40 UB Double Unders
– walk back outside