A) Build to a heavy squat clean in 10 min

B) Front Squat @30X1; 3, 3, 3; R3M

C) 5 rounds for time:

– 5 heavy power cleans (175/115, 135/95, 95/75)

– 5 OTB burpees

 

A1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec

A2) Weighted pull-ups 3, 2, 1, 1; rest 1:30-2 min

or negatives with 5-6 seconds descending

B1) Seated Arnold press 3×8-10; rest 30 seconds

B2) Seated DB curls (yes curls) 3×8-10; res 30 sec

B3) 5 tough standing broad jumps; rest 90 sec

+

30 TGUP not for time (alt reps, go heavy)

 

4 sets @90%:

– 10 alt. DB snatch tough

– run 200m hard

rest 2 min

+

4 sets @90%:

– 10 KB swings tough

– run 90 sec hard

rest 2 min

+

FLR on floor or rings – accumulate 4 min

 

 

A) HB Back Squat 3, 2, 1, 1; R3M

– if feeling something go for it, if not shut it down and move on

+

3-4 sets @ open pace:

– row 400m

– 9 front squats

– 7-10 pull ups

– 12 burpees

rest 3-4 min

 

– front squats should build per round and should be tough but UB

– pull-ups should be strict if banded, kipping if not

Function

A) Push press 2-3×4; R2M

Performance

A) Build to a heavy push press double in 10 min

+

10 min AMRAP @ 90%:

– 10 Deadlifts (225/155, 185/115, 135/95)

– 10 HR push ups

– 200 m run

 

A) Overhead squat 3, 3, 3 @3131; R2-3M

+

2 rounds all out push the pace:

– 250m row

– 15 KB swings 70/44

– 25 burpees

– 15 KB swings

– 250m row

rest 8 min

+

Coach’s choice midline stability work if time permits.

 

A)10 sets – every 2 min – C&J x 1 (build to a heavy)

then

B) Emom 6 min – 10 unbroken wall ball (14#), 4 burpee box jump over (20”)

then

10 min amrap @ open pace:

5 OHS (75#)

6 CTB chin up

20 DU

Post your scores to the Whiteboard.

A) HB Back Squat; 2, 2, 2; rest 2-3 min (heavier than last week)

B1) Pendlay row 3×6-8 reps @20X1; rest 30 sec

B2) ME Handstand Push-ups; rest 90 sec

C) Airdyne 20 sec @100% effort for calories

– rest 3 min x 4-5 (depending on time)