A) Build to a tough squat clean in 20 min
+
14min amrap/cap
– 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 2.2.2 R10S/3M x 3 sets (build from 65-80%)
B) EMOM x 10 min
E: 5-10 ring dips
O: 2-3 weighted pull-ups
C) EMOM x 10 min
E: 12 KB swings (heavy)
O: 12 walking lunges
A) EMOM x 8 min
– 4 TnG hang power snatches (tough, build if able)
+
3 sets @ 90%:
– 400 m run
– 10 DB snatches alt. (tough but UB)
– 8 Burpee over the box jumps 24/20”
R3-4M
A) Back squat cluster 2.2.2 x 4; R20S/3M
B) EMOM – 10 mins
Even – 8 CTB chin ups
Odd – 5 heavy thrusters (135/95, 115/75, 95/65)
C) EMOM – 10 mins
Even – 25 double unders
Odd – 6-10 burpees AFAP
A) Squat clean x3 TnG – build to a heavy set in 4-6 sets
B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)
B2) Russian step ups; 8/leg; rest 90sec-2min x 3
+
5 sets
30 seconds Kettlebell swings – 55/35#
Rest 30 seconds
30 seconds Airdyne or row – 90%
Rest 30 seconds
30 sec burpees
Rest 60 seconds
A1) Close grip bench press – build from 75% 2-4×3 @ 30X1; R20S
A2) DB bent over row 6-8×3; R2-3M
+
500m row @ 90%+2 sec
R2:30M x 3
+
500m row @90%
R2:30M x 2
+
500m row @90%-2 sec
x 1
7 min 85% effort
– Row 150m
– 5 burpee chin ups
rest walk 3 mins
7 min 85% effort
– 10 walk lunges
– 8 kbs 1.5pd
– 8 situps
rest walk 3 mins
7 mins 85% effort
– 25 DU
– 5 PS (115/75,95/65,75/45)
– 5 box jump sd (24/20”)
rest walk 3 mins
7 mins 85% effort
– 7 wall balls 20# 10′ target
– 7 back ext
– Row 150m
rest walk 3 mins
A) 1 push jerk + 1 split jerk – build to a heavy set in 10 min
B) Back squat cluster 3.3.3 x 3; R20/3M
+
AMRAP in 7 min:
– 3 power clean and jerk 135/95
– 3 T2B
*increase by 3 each round (3, 6, 9, etc…)
*sub v-up for T2B
