A) 3 position snatch cluster (high hang, above knee, floor) 1.1; R20S/3M – light to moderate x 4 sets

B) Back squat – 3, 2, 1, 1, [1] (testing – last day of cycle); R3M

C) EMOM – 12 mins

E: 1 MU + 6-10 ring dips (sub 3 CTB pull-ups)

O: 8 no push burpee box jump – sd (24/20”)

 

A) Press cluster TnG 1.1.1 R10S/3M x 3 sets (build from 75-95%)

B) T2B tester

Advanced T2B tester

– 50 T2B for time

Intermediate T2B tester

– 30 T2B for time

Beginner T2B tester

– 50 straight leg abmat sit-ups

C) Row 500m @ 90% or ideal 2K pace

– w/partner; 4-5 sets each

Partner 20 min AMRAP:

– 5 S20 115/75

– 10 Deadlifts

– 15 Box jumps/step-ups 24/20″

* 1 person working at a time

A) Power snatch x 1/Snatch balance x 1/Hang snatch x 1; build this complex in 12mins

+

14 min amrap/cap (retest from 12/13/14)

– Row 60cals

– 50 wall balls (20/14)

– 40 box jump sd 24″

– 30 burpees

– 20 heavy power cleans (225/155, 185/125, 155/105, 135/95, 115/75, 95/65)

 

A) Press cluster TnG 1.1.1 R10S/3M x 3 sets (build from 70-90+%)

+

30 min AMRAP at 85%:

– 4 TGUP 2/arm (53/35)

– 8 box jump – SD 24/20”

– 12 RKB swings

– 24 DUs

– 400 m run

R1M

 

*Consistent pace on AMRAP

*Sub row dependent on weather

A) Power clean cluster TnG 2.2.2 x 4; R10S/3M

B) T2B strength work

Advanced:

B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

B2) 6-10 strict T2B x 3; R30S

B3) 8-10 straight arm DB lat pulls x 3; R90S

Intermediate:

B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

B2) 6-10 hanging knee to chest x 3; R30S

B3) 8-10 straight arm DB lat pulls x 3; R90S

Beginner:

B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

B2) 10-15 reverse sit-ups x 3; R30S

B3) 8-10 straight arm DB lat pulls x 3; R90S

Optional

C) 20 sec AD very hard

– R3:40 x 3-4 sets

 

A) Back squat 1.1 x 4; R20S/3M

+

From 0:00 – 10:00

For time:

– 100 Wall ball shots – 20/14#, 10/9′

From 10:00 – 20:00

For time:

21-15-9

– Row calories

– Pushups

 

*There is an 8 min cap on each section.

 

A) 6-8 sets pause snatch; R90S building if able

– pause happens at knee cap

B) EMOM x 10 min:

E: 4-5 moderately tough power snatches TnG

O: 5 burpee box jumps 24/20″

C) EMOM x 10 min

O: 25 DU

E: 12/10 cal row