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
A) Power clean cluster TnG 2. 2. 2; rest 10sec/rest 3mins x 3 sets
B) Power clean and Jerk TnG (if able) into the jerk 1 rep every 20 sec for 4 min 73% of A
+
3 rounds increasing in effort:
– 400 m run
– 7-10 T2B
– 10 alternating DB snatches (45-75/15-40)
R3-4M
*goal is to decrease time each round
A) Back squat 3, 2, 1, 1, [1]; R2-3M
– go for something if feeling it
+
“Jackie” retest from 11/25/14
For time:
– 1K row
– 50 thrusters (45/35)
– 30 pull-ups
T2B skill/strength work
+
7-10 sets @ moderate effort:
– Row 250m
– 3 strict HSPU
– 200 m run
– 5 burpees
Rest 90 sec
A) EMOM x 5 min
– snatch balance off rack x 2 reps (easy-moderate weight/perfect form)
B) 3 position snatch (high hang, above knee, floor); 5-6 sets, R90S
+
For time:
– 50 DU
– 10 burpees
– 40 DU
– 10 burpees
– 30 DU
– 10 burpees
– 20 DU
– 10 burpees
– 10 DU
– 10 burpees
A) Power clean cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3 sets
B) Power clean and Jerk TnG (if able) into the jerk 1 rep every 20sec for 4-5mins 73% of A
+
90% effort keep track of reps for each set
30sec max KBS 1.5/1pd
R10S
30sec max box jumps – SD (24/20”)
R10S
30sec max Row cals
rest 60sec x 4-5 sets
10mins 85% effort:
– 25 DU
– 5 DB front rack forward lunge R and L + push press (moderately tough)
– 7 ring rows
rest 3mins
10min 85% effort:
– Row 150m
– DB snatch alternating (tough)
– 5 burpees to plate
rest walk 3mins
10mins 85% effort:
– AD 20cals
– FW 50m (tough)
– 10 situps
