A) Every 90 seconds x 8 sets:

– 2 bench press @ 32X1 tempo

– 4 weighted or 2-4 negative pull-ups

*start bench press weight at heaviest set of 3’s weight from last week.

 

B) Every 3 minutes x 4-7 sets:

– 250/200m row

– 10 RKB swings (53/35)

– 4-8 toes to bar

 

A) Every 2 minutes x 8 sets:

– 3 stop snatch pull + snatch

*Pauses at below knee, above knee, & high hang.

 

B) 6 rounds for time:

– 6 power snatches (95/65)

– 6 overhead squats

– 36 double unders

 

RX+ 115/75.

 

C) 3 sets:

– 10 BB curls

– 10 DB tricep rollback extensions

– 10 banded pull-aparts

 

A) Every 2 minutes x 8 sets:

– 1 pause clean + 1 front squat + 1 split jerk

*Build to a heavy set.

 

B) For time:

– 800m run

+

4 rounds:

– 6 power cleans (135/95)

– 6 shoulder to overhead

– 6 burpees over the barbell

+

– 800m run

 

RX+ 155/105.

A) Every 5 minutes x 3 sets
– 10 back squats

B) EMOM x 4-7 sets
1: 12/9 cal row
2: 10 double KB deadlifts 53/35
3: 20 double unders + 4-8 pull-ups

Rx+: 70/44 KBs, and CTB pull-ups

A) E3MOM x 5 sets

– 5 deadlifts @ 3111 tempo

– 7/side half kneeling DB press @ 2111 tempo

 

B) 3 sets for time:

– 10/side single arm KB front rack walking lunges

– 10 chest supported rows with pause

– 20 banded hamstring curls with pause

– 8/side plank knee to opposite elbow (controlled)

 

A) Every 2 minutes x 8 sets:

– halting snatch deadlift at knee +

snatch pull +

snatch

 

B) Every 3 minutes x 5 sets @ 90%

– 200m run

– 8 overhead squats (95/65)

 

A) E2M x 7 sets:

– 3 bench press @ 32X1 tempo

– 6 bent over barbell with pause at torso

*start deadlift weight at heaviest set of 5’s weight from last week.

 

B) For time:

– 30/24 cal row

– 30 toes to bar

– 30 box jumps w/ step down (24/20”)

– 30/24 cal row

– 30 RKB swings (53/35)

– 30 HR push-ups

– 30/24 cal row

 

A) Every 90 sec x 8 sets:

– 1 hang clean + 1 clean + 1 split jerk

*To be performed as full squat cleans.

*Build to a heavy set.

 

B) 3 rounds for time:

– 400m run

– 10 hang power cleans (135/95)

– 50 double unders

 

C) 3 sets for time:

– 8 seated good mornings @ 2011 tempo

– 16 banded pull aparts (8 pronated / 8 supinated)