A) Front squats

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 95%

1 @ 90%; R2M after each set

– work overhead squat mobility/snatch complex during rest

B) 5 sets of 3 position snatch (high hang, mid hang floor)

– complete in 10 minutes

C) Row 500m @ 90%; R90S x 3 (keep same pace)

 

Snatch complex (3 of each):

– overhead squat

– snatch balance

– muscle snatch (from hip)

– squat snatch position 1 (high hang)

– squat snatch position 2 (above knee)

– squat snatch position 3 (mid shin)

 

8 min AMRAP
– 4 sandbag get-ups (2/side)
– 10 KB swings
– 150 m row
R3M
8 min AMRAP
– 6 DB snatch alternating
– 6 Box jump – SD (24/20”)
– 200 m run
R3M
8 min AMRAP
– 8 single arm DB push press – 4/side (30-50/15-30)
– 10 walking lunges
– 10 sit-ups
R3M
8 min AMRAP
– 8 wallballs
– 8 C2G push-ups
– 40 DUs (100 singles)

A1) Push press clusters TnG 3.3.3 R10S/30S

A2) AMRAP strict T2B/or Toes to 90 degrees @ 21X0; R30S

A3) DB bent over row 10-15/side R2M; x 3 sets

B1) AMRAP deficit push-ups (on 45s); R30S

B2) AMRAP horizontal ring row w/ supinated grip @ 30X0; R30S

B3) 100m double KB front rack walk (heavy!); R2M x 3 sets

A) Back squat 6 reps @ 20X1; R2-3M x 4 sets (Compare to 4/6)
B) E2MOM for 10 min (5 sets):
1 hang squat clean + 1 squat clean
+
21-15-9-15-21
– wall balls (20/14)
– KB swings (53/35)

A) EMOM x 10 min (compare to 4/2)
– 1 power clean + 2 split jerk (build from 65%)
B) EMOM x 6-8 min
– 5 TnG push jerks off rack @80% of A
C) EMOM x 10 min
E: 6-10 burpees (stay consistent)
O: 12/10 cal row

A1) Rear foot elevated split squats 8-10/leg @ 20X1; R30S
A2) 30 banded good mornings @ 20X1; R90S x 3 sets
+
For time:
15-12-9-6-3 reps of
– Front squat 135/95
– HR push-ups
– 200 m run

8 min AMRAP
– 4 sandbag get-ups (2/side)
– 10 KB swings
– 150 m row
R5M
8 min AMRAP
– 6 DB snatch alternating
– 6 Box jump – SD (24/20”)
– 200 m run
R5M
8 min AMRAP
– 8 wallballs
– 8 C2G push-ups
– 40 DUs (100 singles)
+
3 rounds not for time:
– 10-15 BB ab-rollouts; rest as needed
– 1 lap waiter’s walk (switch arms)

A1) Bench press @20X1; 6, 6, 6; R20S
A2) AMRAP Bent over barbell row@ 75% of A1 @20X0 ; R30S
A3) Bent over DB flys 8-10 @ 20X1; R3M x 3 sets
+
5 rounds for time:
– 5 deadlifts (155/105, 135/95, 115/75, 95/65,)
– 6 hang power cleans
– 7 T2B