Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.
-then-
4 rounds for total time of:
– 12/9 HSPU
– Run 400m
Rest 2 min
*Notes: Strict 20 min time cap.
WOD
A1) Deadlift at 90% of 1 RM: 5@75%, 3 @85%, 1+@95%; rest 20 seconds
A2) ME Rind Dips; rest 2 min
B) 3 rounds for reps (1 min per station):
– Tire flip jump throughs
– Overhead lunges (45/25)
– KB swings (53/35)
– 1 min rest
C) ME DB grip carry x 2; rest as needed
A) 5×3 – 1 Heaving Snatch Balance + 1 Overhead Squat; rest 60-90 sec.
then…
B) For time:
75 Double-Unders
200m row
25 Ab-Mat Situps
50 Double-Unders
200 m row
25 Ab-Mat Situps
25 Double-Unders
200 m row
25 Ab-Mat Situps
C) 2 ME Handstand Holds for time; rest as much as needed
Tuesday
A.) at 90% of 1RM strict press:
75% x 5, 85% x 3, 95% x 1+
B.) 3 rounds for time of:
– Run 400m
– 18 TTB
– 6 Push Jerks (155/105)
C.) Plank fun
A1) 3×5 High Bar Back Squat @ 31X3; rest 2 minutes
A2) 3×5 Box jump from a seated position*; rest 2 minutes
* Focus on technique, build height accordingly
B) 8 minute AMRAP of:
6 Hang Power Cleans (155/105)
12 Burpees
18 Box Up and Overs (20/16″)
C) 3×3/side TGUP with something heavy
Friday
Deadlift
@90% of your 1RM perform: 3@70%, 3@80%, 3+@90% – rest as needed
* after each set perform a max effort ring dips
then…
For total working time:
– Row 1,000 m (all sets at about 85%)
– Run 800 m
– rest 4 min
– R0w 500 m
– Run 400 m
– rest 2 min
– Row 250 m
– Run 200 m
Thursday
7X1 3 First Pulls (to knee) + 1 Hang Snatch – heaviest possible, rest 60 sec.
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
then…
10 min AMRAP
– 3 front squats (95/65)
– 3 over the box burpees 24/20″
– 3 medball sit-ups
– 6 front squats
– 6 over the box burpees
– 6 medball sit-ups
– 9 front squats
– 9 over the box burpees
– 9 medball sit-ups
A.) Strict Press
5@75%, 3@85%, 1+@95%
B.) 4 rounds:
– Sprint 200m
– 15 Kettlebell swings (53/35)
– 10 T2B
*walk rest 2 min
C.) Optional coach finisher