WOD

Thruster Cluster

1.1.1 rest 10 seconds x 5; rest 1.5 min

then…

12 min EMOM

– 6 CTB pull-ups on the even minutes (or 9 chin to bar pull-ups)

– 12 Box jumps (24/20) on the odd minutes

*if you can’t finish that minute, this turns into an AMRAP

Bench Press Strength Cycle: Week 1

5×3 @ 80% of your heavy triple from last week; rest 3 min

then…

3 rounds for total working time of:

– 400m run
– 15 HR push-ups
– 20 Weighted sit-ups (20/15)
*rest 1 min*

10 minutes working muscle up progressions.

EMOM for 5 min perform 3 MU or MU progressions.

then…

3 rounds for time:

– 200 m run

– 15 KB swings (53/35)

– 200 m run

– 10 Hang power snatch (95/65)

Box Squat Strength Cycle Week 2
(80% of last weeks triple) 5×4; rest 1:30 min

then…

Bear Complex

– Build to a max load over 5 sets total, rest as much as needed.

1 power clean + 1 front squat + 1 push press (to back) + 1 back squat + 1 push press (to front)

OR

1 squat clean thruster to back + 1 back squat + 1 push press (to front)

*One round requires performing the complex 7 times without resting the barbell on the floor (TnG)

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

then…

15 min amrap:

A1. Weighted Pull-ups: 2-3 x 5; rest 20 seconds

A2. Box jumps AHAP: 2-3 x 5; rest 1:30 minutes

then…

3 rounds for time of:

– Run 200m
– 20 KB snatches (53/35)
– Run 200m
– 2o KB overhead walking lunges – 10/arm (53/35)

3 stations, each 10 minutes in duration, 2 min of prep time before starting the power cleans.

1. Bench press – work up to a 3RM

2. 2k row for time

3. EMOM perform 2 TnG power cleans at 75-80% of 1RM for 8 min.

*It’s your choice where you start. Have to complete all three.

15 minutes Hang Snatch (full squat) technique work.

then…

8 min AMRAP of:

– Run 200m
– 16 Pistols (alternating)
– 8 Push Jerks (135/95)

-then (after 30 second rest)-

3 min ME Lateral Burpees (over bar)