A) Snatch pull x 1/hang snatch x 1; build this complex in 12 mins
+
“Jackie” for time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
A) Front squat – build to a 1RM (re-test again)
B) 1 power clean and split jerk @ 75% every 45 sec for 9 min
+
12 min AMRAP @ 85%:
– 200 m run
– 10 KB swings (53/35)
– 10 box jumps (24/20”)
A) EMOM x 10 min
– deadlift 70% of 1rm TnG x 3 (speed focus)
B1) Good mornings @30X1; 8-10; rest 30sec (perfect form)
B2) Rear foot elevated split squat; 6-8/leg; rest 90sec x 3
+
3 rounds for time (grinder)
– Man makers : 9, 7, 5 (35/20ish/hand)
– 200 m run
A) Close grip bench press – build to a max in 10 min
B) Powell raise – take 10% of A and AMRAP/arm @30X1
+
EMOM x 15 min
1: 8 DB snatches (50-75/20-45)
2: 6-10 T2B
3: 12 burpees to 6” target
A) E2MOM x 10 min
– 5 TnG power clean + jerk (building/set)
+
3 rounds @ 85, 90, and 95%:
– 20 cal row
– 15 wallballs
– 30 DUs or 90 singles
– 15 box jumps – SD 24/20”
– 20 cal row
R3-5M
A) Front squat – Build to a 1RM in 10 min
B) Weighted pull-up – build to a 1RM in 10 min
+
Tester
3 RFT:
– 25 KB swings 70/53
– 25 burpees
45 min clock complete in no specific order:
30 CTB pull-ups
Run 800m
50 KB snatches 25/side (53/35)
Row 1K
30 HSPU
50 thrusters (95/65)
*Must complete all reps of each movement before moving onto the next.
BBHB workout 14.3 practice
3-4 sets at 90%:
– Row 30 cal
– 200 m run
– 30 double unders
– 10 box jump up and overs 24/20”
R4-5M
