A1) Heavy farmer’s carry 50 m (70/50ish/hand); rest 30sec
A2) AMRAP Ring dip kipping (-1); rest 30sec
A3) T2B 12 reps in unbroken 4′s; rest 2mins x 3
+
8 min 80-90% effort
– 2 L chin ups
– 3 deficit HSPU on 45# plates
– 8 wall balls 20/14# 10′ target
A. Power clean x 1/Push jerk x 5 TnG; small builds per set rest 2mins x 5
+
5 sets 90% effort:
– 10 pull-ups
– 10 box jump sd 24/20”
– 6 KBS (70/53)
– 6 HSPU
– 20 DUs
R3M; all sets same pace
A. Build to a heavy in 5-6 sets:
– Snatch + hang snatch (start at 50%); max rest 60-90 sec between sets
+
Row 500m @90%
rest walk 3 min
x 4
rest as needed
Row 250m @95%
rest walk 2 min
x 2
rest as needed
Row 100m @100%
Deadlift – build to a tough TnG triple in 15 min
+
30 TGUP (53/35) alt hands per rep
+
800m run time trial (bring running shoes if need to)
A) Close grip bench press build to a tough 5 in 10 min
B) EMOM x 10 mins
even – Push press TnG x 5 60% of 1rm + 10 DU
odd – CTB chin ups 5 -10
C. EMOM x 10 mins
even – HSPU x 4-8
odd – Pendlay row @ 20X1 (tough but perfect) x 4-5
A) Tall clean 3×3 build per set, perfect form with speed; R2-3M
B) Front squat 3×3 @ 33X1, R2M
+
Every 2 mins for 5 sets:
– 8 BB front rack walk lunge (135/95, 115/75, 95/55)
– 8 T2B
– 8 KBS (70/53)
A) Build to a tough power clean and jerk in 10 min
+
For time @ “grinder pace”:
10, 8, 6, 4, 2 reps of
– Power clean + S2O (165/115, 135/95, 115/75, 95/65)
– HSPU
– Box jump on and over 30/24”
*power clean weight should be heavy but reppable for singles
A) Build to a heavy back squat triple in 10 min
+
– 5 Deadlifts TnG, tough – build per set
– 10 burpees
– row or AD 20 sec all out
– rest 4mins x 4-5 rounds