A1) 3×5 Pendlay Row – rest 60 sec

A2) 3×20 sec couch stretch R/L

B) 20 min AMRAP:

– 10 barbell walking lunges (95/65)

– 10 HR push-ups

– 10 KB swings (53/35)

– 200 m run

A) 3 position Snatch (low to high) – rest 60-90 sec

B) HSPU – 5 tough reps EMOM for 5 min

C.) 3 sets @100%

A) 1X20 High Bar Back Squat

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

B) For time:

Function

– Run 400m
– 21 Push Press (95/65)
– 21 Toes 2 Bar or K2E
– Row 400m
– 15 Push Press
– 15 Toes 2 Bar
– Run 400m
– 9 Push Press
– 9 Toes 2 Bar

Performance

– Run 400m
– 21 Shoulder to Overhead (135/95)
– 21 Toes to Bar
– Run 400m
– 15 Shoulder to Overhead
– 15 Toes to Bar
– Run 400m
– 9 Shoulder to Overhead
– 9 Toes to Bar

C) Plank Complex

A) 7X3 Banded Deadlifts @ 60% Bar Weight + Band – rest exactly 60 seconds.

B) 10 minute AMRAP:

– 5 KB snatch/arm

– 10 Push-ups

– 15 Squats

C) Handstand holds/walks

A) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

B) 12 min AMRAP:

Function:

– 10 Thrusters

– 10 Pull-ups/ring rows

– 200 m run

Performance:

– 10 Thrusters (115/75)

– 10 C2B Pull-ups

– 200 m run

Competition:

– 10 Thrusters (115/75)

– 5 Muscles-ups

– 200 m run

C) Coach’s choice finisher.

A1) 5X3 Bench Press @ 75% – rest 60 seconds

A2) 5X10 Hollow Rocks – rest 60 seconds

B) 4 rounds for total working time:

– 250 m row sprint

– 10 burpees AFAP

– 40 double unders

*rest 3 minutes

C) Mobility work on something bothersome

Snatch

2 full snatches at 80% (reset between reps) – 60 sec rest

then…

“Tyson”

Against a 2-minute running clock, complete as many rounds and reps as possible of:
– 10 Box Jumps (24″/20″)
– 10 Hang Power Cleans (115/75)
Rest 2 minutes between sets, and complete a total of 4 sets. Score is total reps.

rest 2 min then run 400m all out!

R.I.P Tyson

A) 1X20 High Bar Back Squat

*Notes: The goal is to use more weight than last week. If you couldn’t complete your set, either try it again or drop weight. Make sure to hit absolute depth with every rep. 

B) 4 Rounds For time:

Advanced:

– 10 HSPU

– 15 Toes 2 Bar

– 500 m row

rest 1:1 (round up to nearest minute)

Intermediate:

– 8 HSPU Progressions

– 10 Toes to Bar or Knee to Elbow

– 500 m row

rest 1:1 (round up to nearest minute)