A) Every 90 sec x 15 minutes (10 reps):
– 1 squat clean 80-95%
+
5 rounds for time:
– 5 power cleans (135/95, 95/65, 65/35)
– 7 front squats
– 30 DUs
A) EMOM x 10
– Split Jerk x 1 rep
Build from 70-90% based on feel and mechanics.
+
4 sets:
4 min to…
– Run 400m
– 20 heavy Russian KB swings
– AMRAP HR push-ups
R2M
+
Extra Credit
3 rounds not for time:
– 8-10 seated concentration curls/ side
– 15-20 band pull-aparts (engage scapulas before each rep)
A) EMOM x 10
– Split Jerk x 1 rep
Build from 70-90% based on feel and mechanics.
+
4 sets:
4 min to…
– Run 400m
– 20 heavy Russian KB swings
– AMRAP HR push-ups
R2M
+
Extra Credit
3 rounds not for time:
– 8-10 seated concentration curls/ side
– 15-20 band pull-aparts (engage scapulas before each rep)
Tester warm-up in 15 min:
A1) Back squat – build to 90%+
A2) Rowing – 2-3 build-ups over 30 sec (increasing pace every 10 sec)
A3) Work through kipping motion and front rack mobility
+
Tester:
“Jackie”
– 1,000 m row
– 50 thrusters (45/35)
– 30 pull-ups
A1) Bench press 5, 4, 3, 2, 1 R20S
A2) Weighted/negative pull-up 5, 4, 3, 2, 1; R2-3M (both building)
B) EMOM x 10 min
E: 5 TnG power snatch (115/75, 95/55, 75/35)
O: 6-10 ring rows @ 30X1
C) EMOM x 10 min
E: 8-10 Double KB push press
O: row 12/10 cal
A) Front Squat
Set 1 – 4 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 2 reps @ as heavy as possible
R2M between sets
+
3 rounds for time:
– 30 Wallballs 20/14
– 20 Burpees
– 10 Box Jump-Overs 24/20″
A) EMOM x 10 min
– Split jerk; build from 65-85% with 1 second pause on dip and catch
B) EMOM x 6 min
– 5 TnG push jerk (tough)
+
10 min @ 80-90%
– 6 TnG deadlifts (255/185, 205/135, 155/95, 95/65)
– 10/7 HR push ups
– 20 DUs
– 200 m run
A) Power clean TnG 3.3.3 x4; R15S/3m
+
EMOM x 15-18 minutes:
Minute 1 – 10 Toes to Bar
Minute 2 – 12 KB swings (70/53)
Minute 3 – 10-12 Goblet Hold Reverse Lunges – Alternating Legs
