A) High Bar Back squat 8-10 x3 @ 20X1; R3-4M
+
3 sets:
Close grip bench press @20X1 70% of 1rm amrap rest 10sec
Pendlay row @20X1 heavy 6-8 reps
Row 2 mins 90% aerobic pace
rest 3-4 min
WOD
A) 6 sets:
1 power clean + 1 push press + 2 split jerk; R2M build/set
B) EMOM x 5 min
5 TnG push jerk (heavy but perfect, stick to same weight throughout)
+
for time:
5, 4, 3, 2, 1 reps @ 80-90% grinder pace
– wall walk
– DB man makers (35/20/hand)
– strict pull-ups
A) Heaving snatch balance build to a tough perfect double in 5 sets
B) Hang snatch build to a max in 10 min
C) OHS @31X1; 3×3; rest 3mins
+
For time:
– 50 DU
– 10 burpees
– 40 DU
– 10 burpees
– 30 DU
– 10 burpees
– 20 DU
– 10 burpees
– 10 DU
– 10 burpees
5 min @ 90%
– Row 1K
– AMRAP DU in remaining time
5 min rest
5 min @ 90%
– 12 TGUP 53/35
– AMRAP wallballs
5 min rest
5 min @ 90%
– 10 KB swings 53/35
– 10 sit-ups
– 10 box jumps 24/20”
5 min rest
5 min @ 90%
– 400m run with medball (20/15)
– AMRAP KB snatches 5 UB/hand (53/35)
A) Front squat – Build to tough triple in 5 sets from 50%
B) 6 sets:
1 clean pull + 1 hang clean pull + 1 hang squat clean; R2M
C) EMOM – 12mins
Even – 8 Deadlifts (155/105) focus on breathing
Odd – 6-10 T2B
A) EMOM x 10 min
– 1 power snatch + 1 hang squat snatch (light-moderate/perfect form and building if able)
+
3 sets:
– 8-10 UB close grip bench press
– 10 DB Romanian deadlifts
– 30 sec row at 90% aerobic pace
R3-4M
*weight is moderate with CGBP and DB RDLs. Should be more aerobic based.
A) EMOM x 5 min
– 3 push press TnG tough
+
3 sets @ 80-90%:
Function:
– 400m row
– 15 wallball
– 8 HR push ups
– 10 sit-ups
– 50 single unders
R4-5M
Performance:
– 400 m row
– 15 wallball
– 5-8 HSPU
– 5-8 T2B
– 30 DU
R4-5M
*keep same pace/time per round
A) Back squat @31X1; 4-5×4; rest 3 min
+
4 sets at 90% aerobic pace
– 8 thrusters (build / set to something tough)
– 400 m run
rest 3-4 minutes
*same pace on run