A) Power Clean + Hang Squat Clean (below knee); 2,2,1,1,1; rest 60-90 sec
B) Split Jerk from behind the neck
– build to a tough rep in 8 min, work on positioning and “step through” under bar
C) 4 sets:
A1) Barbell split squat @31X1; 3×8-10; rest 30 sec
A2) 10 Box jump step downs 30/24″; rest 30 sec
A3) AMRAP pull-ups in 20 sec; rest 3-4 min
+
10 min AMRAP at 90%
– 200 m run
– 15 RKB swings (53/35)
– 10 No push-up burpees
A) 4×4 Perfect TnG Deadlifts – rest 2 min
– take a good warm up to first heavy set
B) 15 min AMRAP @85%
– 400 m run
– 12 KB snatches (53/35)
– 10 HR push-ups
C) Coach’s choice midline work
A1) 4×4-6 Bench Press @ 42X1 – rest 30 seconds
A2) 4×4-6 Supinated Strict Chin-Up @ 42X1
B) 5 sets not for time:
– 3-5 Wall Walks
– walk to hill
– sprint hill at 100%
– walk inside to wall
A) Build to a 5RM TnG Power Clean in 10 min
B) For time:
– 25 Double unders
– 50 Wallballs (20/15)
– 75 Double unders
– 50 Wallballs
– 25 Double unders
*3x for singles
3 sets:
A.) 5x 1 Power Snatch + 2 Snatch Balance + 3 – moderate weight; rest 1 mi
B1.) 4x 5 Thruster + 5 Push Press; rest 2 min
A) EMOM for 8 min:
– 5 TnG Push Jerks
then
B) EMOM for 10 min:
– 3 TnG Power Cleans
then
C) 50 Later Over the Bar Burpees for time