A) In 12 min build in at least 6 sets:
– 3 TnG squat cleans
B) EMOM x 6-8 min
1 power clean + 4 push jerks (TnG if able) @ 65-75% 1RM
+
30 man-makers (35/20) consistent pace
– Every 2 min perform 5 box jumps – SD 24/20”

A) Deadlift – 3, 2, 1 – build from 70% 1RM to tough single

B) “Diane”

21-15-9 reps for time:

– Deadlifts (225/155)

– Handstand push-ups

C) 3 rounds not for time

– 20 v-ups

– 50 ft waiters walk/hand

– 1 min foam roll

 

*If 225/155 is more than 70% or your 1RM deadlift then use 70%.

A1) Back squat 4-6 x 4 @ 31X1; R30S

A2) Weighted/negative pull-up 2-3; R90S

B) Build power clean to 80% 1RM quickly

+

15-12-9 reps for time AFAP:

– power clean (115/75, 95/65, 75/45)

– burpee (full extension)

 

A) Overhead squat 3, 2, 1; R2-3M (build to something tough)

+

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

– Row 1000m @65%
Rest 2:00 minutes
– Row 1000m @75%
Rest 2:00 minutes
– Row 1000m @85%
Rest 4 minutes
x2 cycles (shows 6 sets total)
+
3 sets not for time:
Waiters walk – 50ft/arm – challenging load
FLR on low rings – accumulate 45-90 sec per set

A) Front squat 1,1,1,1,1; R3M (compare to 2/18)
Pull-up strength pt. 1
B1) AMRAP(-1) strict pull-ups; R30S
B2) AMRAP Pendlay row at 70% 1RM BP; R30S
B3) 15-20 UB wallballs (20/14#); R2-3M x 3 sets
C) 16 alt. BBFR walking lunge steps (moderately tough/building if able); R2M

A) Build to a heavy set in 12 min

1 power clean + 2 split jerk

B) EMOM x 6 min

– 4 TnG power cleans @ 65-70% 1RM clean

+

12 min @ open pace:

– 6 curtis p’s w/ sandbag (60/30) or double KB (35/18)

– 10 box jumps – sd (24/20”)

– 200 m run

 

Monday 3/2
A) Take 20 min to build up to a 1RM Deadlift

B) Pull-up tester (pick one based on ability level)

50 CTB pull-ups in UB sets of 5

30 CTB pull-ups in UB sets of 3

50 pull-ups in UB sets of 5

30 pull-ups in UB sets of 3

*Can be done with bands

+

For time all out!!

– Row 250m

– 15 KB swings 70/53

– 25 burpees

– 15 KB swings

– Row 250m