A) EMOM – 12 min

odd – Power snatch TnG x 3 moderate; perfect form

even – 20 Double unders (40 singles)

R2M

B) EMOM – 12 min

odd – 12 KBS (70/53) Russian

even – FLR on rings 30 sec

R2M

C) EMOM – 12 min

odd – Power clean TnG x 5; 60-65% of 1rm; perfect form

even – burpee over the bar 8-10

A) Jerk dip squat 3 reps x 4 sets @ 100+%; R60S

B) Build to a tough Jerk off rack in 10 min

+

3 rounds for time:

15 pull-ups

15 front squats (115/75, 95/65, 75/45)

A) EMOM x 10 min

Even: 4-5 DB bench

Odd: 3-4 Romanian deadlifts (moderate load)

+

Row 30 sec @ 90%

– rest/walk 30 sec x10

R2M x 2

 

A) EMOM – FS @20X0 2-3 65% of 1rm – 6 mins; speed is focus

B) Build to a max squat clean in 10 min

C1) Thruster 8-10 UB (tough); rest 10 sec build per set

C2) T2B amrap (– 1); rest 3mins x 3

or

12 V-ups/20 weighted situps

D) 1 set AMRAP wallballs (tester)

 

A1) Close grip bench press @30X1; 2-3×3; R20S

A2) DB Romanian deadlifts @20X1; 8-12×3; R2M

B1) Front rack walking lunges 20 steps; 3 sets; rest 30 sec

B2) Side bridge 45 sec L; 3 sets; rest 30 sec

B3) Side bridge 45 sec R; 3 sets; rest 30 sec

B4) Superman hold 45 sec; 3 sets; rest 90 sec

 C) Coach’s choice finisher

A) Power clean cluster TnG

2.2.2 x 3 R10S/2-3M

+

– Power clean TnG x 5 build per set

– 8 burpees AFAP

– row 20 sec all out

R4M x 5

 

10 min AMRAP 80-90%

– 3 front squat from ground (135/95, 115/75, 95/65)

– 30 DU

– 200 m run

R3M

10 min AMRAP 80-90%

– row for cal

R3M

10 min AMRAP 80-90%

– 10 russian swings 1.5pd

– 10 walk lunges

– 200 m run

 

A) Overhead squat 3, 3, 3 @30X1; R2-3M

B) EMOM x 10

– 1 power snatch + 1 overhead squat + 1 hang power snatch

C) Row 500m @ 90%

– Rest 2:30 x 3-4 (compare to 5/27)