A) Build to a tough power clean and jerk in 10 min

+

For time @ “grinder pace”:

10, 8, 6, 4, 2 reps of

– Power clean + S2O (165/115, 135/95, 115/75, 95/65)

– HSPU

– Box jump on and over 30/24”

 

*power clean weight should be heavy but reppable for singles

 

A) Build to a heavy back squat triple in 10 min

+

– 5 Deadlifts TnG, tough – build per set

– 10 burpees

– row or AD 20 sec all out

– rest 4mins x 4-5 rounds

 

A) Split jerk tech work

B) EMOM x 6 min

– 2-3 split jerks from rack @ 70-75% (heavier than last week)

+

400 m run @ 90%

– R3M x 4-6 (keep times +/- 5 sec)

 

*bring separate pair of running shoes if you need them

 

A) EMOM x 5 min
– 2 snatch balance (easy to moderate load, perfect form)
B) Snatch cluster (stay power if limited mobility)
1.1 R20S/2-3M x 4 sets (compare to 8/27)
+
10 min @ 90%:
– 4 TGUP (heavy, alt hands/rep)
– 25 DU (75 singles)
– 3 wall walks
– 200m run

A) EMOM x 6 min

– Power clean @ 65% of 1rm TnG x 4-5reps

B) EMOM x 6 min

– Split jerk from rack x 2-3 @ 70% of 1rm – perfect form

+

All out for time:

– 50 DUs

– 10 burpees

– 40 DUs

– 10 burpees

– 30 DUs

– 10 burpees

– 20 DUs

– 10 burpees

– 10 DUs

– 10 burpees

 

4 sets not for time:

– 45 second Wall sit

– 30 second Dip support hold

– 15 second Handstand hold

R1M

+

EMOM x 14 min

E: 12 heavy KB swings

O: 12/9 cal row

 

A) Snatch tech work

B) Snatch cluster (stay power if limited mobility)

1.1.1 R20S/2-3M x 4 sets

+

5 sets 90% effort:

– 10 burpees

– 10 sit-ups

– 10 OH weighted lunges (5/leg alternating) 45/25#

rest 30sec

*keep pace high

 

A) Close grip bench press @30X1; 5 reps x 4 sets; rest 3 mins

B1) AMRAP ring dips/ box dips; rest 10 sec

B2) Farmer’s walk 70/53#/hand 50m; rest 20 sec

B3) AMRAP strict pushups (-1); rest 30 sec

B4) AMRAP CTB pull ups (-1); rest 4 mins x 3

*sub regular kipping or tough banded or ring rows at 30X1

C) FLR on rings or floor; accumulate 3-5 mins (if time allows)