A) Build to a heavy but sound power snatch in 8 min

B) EMOM – 12mins

odd – Power snatch TnG x 5 (moderate weight)

even – burpee x 10

+

Row 40 sec at 97% x 4-5; rest 3:20

 

A) Find a 3 rep max TnG Hang Squat Clean in 6 sets

B) 1 power clean + 1 push jerk + 2 split jerks x6; R90S (perfect technique)

C) Front rack BB box step ups 6-9/leg; R1M btwn legs x3

 

A) PC cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3

B) EMOM – 12mins

odd – HSPU x 3-8

even – 10-12 heavy KB swings (70/53)

C) 3 x max L-sit; rest as needed 

A) Stone to shoulder technique work

B) 5 stone to shoulder for time; rest 3 min x 3

+

12 min AMRAP @ 80-90%:

– Farmer’s carry 50m 70/50#/hand

– 4 high box jump 36/30, 30/24″ – step down

– 2 wall walks

 

A1) Push press @12X1 5, 4, 3, 2, 1; rest 10sec (build in weight)

A2) 6-8 UB CTB pull-ups; rest 3mins

B) EMOM x 5 min – Deadlift TnG x 5 60% of 1rm

C) 20 TGUP (53/35) – alt. hands per rep; not for time

 

10min 85% effort

– Row 200m

– 8 ring dips

– 8 squat jump touch about 6″ above reach

rest 4 min

8min 85% effort

– Run 200m

– 5 clean and jerks (115/75, 95/65, 75/45)

– 10 HR pushups

rest 4 min

8min 85% effort

– 30 DU

– 7 burpees

– 10 walk lunges

 

A) HB Backsquat 3, 3, 3, 3; R3M (build as you can)

+

– 60 sec double unders

rest 60 sec

– 60 sec burpees

rest 2 min

x3

+

30 sec AD very hard

rest 2:30-4:30

x3

+

walk 400m cooldown

 

A) Close grip bench press @30X1; 4-6 x3; R2-3M

B1) RFESS 5-7/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 4/23)

B2) Pendlay row 4-6×3 @20X1; R60S

C1) Good mornings 6-8×3 @ 30X1; R30S

C2) 5-10-15-20 HSPU for time x3 (pick reps depending on ability)