A) EMOM x 8 min
– 3 UB hang squat clean @ 60% (TnG if able)
B1) 5-6 TnG push press; R30S
B2) 5-15 UB pull-ups; R30S
B3) AMRAP UB clapping push-ups (chest to ground); R30S
B4) AMRAP UB T2B (-1); R4M x3
A) TnG power snatch clusters 2.2.2 R15S/3M
B1) Good morning @2111; 3-4×4; rest 30 sec
B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec
+
800m run @ 90%
– R3M x 2-3 sets (keep same pace)
A) High Bar Back squat 6-8 x3 @ 20X1; R3-4M
(compare to 7/18)
+
– 8 UB thrusters (tough and building
– 10 NPU burpee box jumps (20/16”) AFAP
– 30 sec row all out
R4-5M x 3 sets
A) Strict press cluster 2.2.2 x3; R10S/3M
B) Weighted pull-ups 2-3×3; R2-3M
Scaled: 4 negative pull-ups (4 sec down)
+
Aerobic tester
5 rounds @ 80-90% pace:
– 400 m run
– 15 burpees
20 min time-cap
A) E2MO2M x 5 sets
– 5 TnG power snatches (perfect form)
+
10 sets:
Row or AD 30 sec @ 90%
– easy for 30 sec
R2M between each 10 minute section x 2
+
3 min FLR on ring or floor if time permits
4 sets @ 80-90%
– 500 m row
– 5-10 UB HSPU
– 10 alternating DB snatches (40-70/20-40)
– 10 box jump – SD (24/20”)
– 40 double unders
R4-5M
A1) Good morning @2111; 4-6×4; rest 30 sec
A2) DB/KB 1-arm push press @30X1; 4-6/side×4; rest 90 sec; 30 sec btwn
B1) Close grip bench press @30X1; 3-5×4; rest 30 sec
B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec
C1) hollow body rock; 15 reps; 3 sets; rest 10 sec
C2) bridge hold; 30 sec; 3 sets; rest 15 sec
A) HB backsquat 3, 2, 1, 3, 2, 1 R2-3M
(second 3, 2, 1 heavier than first)
B) EMOM x 5 min
3-4 TnG power clean@ 65-75% 1RM
+
21-15-9 reps for time @ 80-90%:
– wallballs (20/14)
– T2B
