A1) Close grip bench press – build from 75% 2-4×3 @ 30X1; R20S
A2) DB bent over row 6-8×3; R2-3M
+
500m row @ 90%+2 sec
R2:30M x 3
+
500m row @90%
R2:30M x 2
+
500m row @90%-2 sec
x 1
7 min 85% effort
– Row 150m
– 5 burpee chin ups
rest walk 3 mins
7 min 85% effort
– 10 walk lunges
– 8 kbs 1.5pd
– 8 situps
rest walk 3 mins
7 mins 85% effort
– 25 DU
– 5 PS (115/75,95/65,75/45)
– 5 box jump sd (24/20”)
rest walk 3 mins
7 mins 85% effort
– 7 wall balls 20# 10′ target
– 7 back ext
– Row 150m
rest walk 3 mins
A) 1 push jerk + 1 split jerk – build to a heavy set in 10 min
B) Back squat cluster 3.3.3 x 3; R20/3M
+
AMRAP in 7 min:
– 3 power clean and jerk 135/95
– 3 T2B
*increase by 3 each round (3, 6, 9, etc…)
*sub v-up for T2B
A) Close grip bench press 16-18” apart 3-4 reps @ 30X1 – build from 70%; R20S
A2) Standing DB curls 8-10 @ 20X1; R2M x 3 sets
B) EMOM x 12 min
E: 5-10 UB ring dips
O: 4 bent over DB rows/side (heavy)
C) EMOM x 12 min
E: 30 DUs
O: 10 burpees AFAP
A) Snatch pull x 1/hang snatch x 1; build this complex in 12 mins
+
“Jackie” for time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
A) Front squat – build to a 1RM (re-test again)
B) 1 power clean and split jerk @ 75% every 45 sec for 9 min
+
12 min AMRAP @ 85%:
– 200 m run
– 10 KB swings (53/35)
– 10 box jumps (24/20”)
A) EMOM x 10 min
– deadlift 70% of 1rm TnG x 3 (speed focus)
B1) Good mornings @30X1; 8-10; rest 30sec (perfect form)
B2) Rear foot elevated split squat; 6-8/leg; rest 90sec x 3
+
3 rounds for time (grinder)
– Man makers : 9, 7, 5 (35/20ish/hand)
– 200 m run
A) Close grip bench press – build to a max in 10 min
B) Powell raise – take 10% of A and AMRAP/arm @30X1
+
EMOM x 15 min
1: 8 DB snatches (50-75/20-45)
2: 6-10 T2B
3: 12 burpees to 6” target
