Function

A) Hang squat clean cluster (above knee) 1.1.1 x3 rest 15 sec/2-3 min (build per set)

Performance

A) 3 position squat clean (ground/knee/high hip) cluster 1.1 x3;

rest 15 sec/2-3 min (build per set)

Everyone

For time:

12 min AMRAP @ 80-90%:

– 200m run

– 5 strict chin ups

– 3 wall walks

 

7min 80% effort

– 25 DU

– Row 200m

– 10 RKB swings (heavy)

rest 5 mins (actively)

7mins 90% effort

– 5 SA DB power snatch 65/40#

– 5 SA DB PS 65/40#

– 5 CTB pull-ups

– 10 Sit-ups

rest 10 mins (actively)

7mins 97% pace effort

– Row 400m

– 10 burpee over erg

Notes:

– work on pacing through the 7min efforts keeping them sustainable for 80-90%

– go hard on 97% pace in early stage and finish hard

 

A) Build to a new 1RM Power Clean in 10 min

B) TnG push jerk 5 reps; build to a max in 3 sets

C) DB bent over row 6-8/arm x3; rest 30 sec btwn arms

D) EMOM x 4-5 min; 15-20 UB wallballs (20/14)

 

*The goal on the wallballs is to go 5 minutes of 20 reps. If you fall below 15 reps on set 4, you can stop. All reps must be perfect and unbroken if possible.

 

A) HB Back Squat; 3, 3, 3; rest 2-3 min

+

10 min AMRAP @ 90%:

– 5 Deadlifts 155/95

– 10 HR push-ups

– 15 Box step up step downs 24/20”

 

– Warm up really well into your first set of 3 BS. Every set should be heavy. No tempo specified.

– Keep moving on the AMRAP. Set pace early and stick to it.

Function

A) Hang squat snatch cluster (above knee) 1.1.1 x3 rest 15 sec/2-3 min

Performance

A) 3 position squat snatch (hip/mid thigh/knee) cluster 1.1 x3;

rest 15 sec/2-3 min

Everyone

B) EMOM x 12

Even – 3-4 Power snatches TnG (building in weight)

Odd – 6 T2B/8 V-up/12 sit-ups

C) Coach’s choice midline stability work

 

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

A2) Weighted pull-ups 2-3 x4; rest 1:30-2 min

B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min

(heavier than last week)

+

8 min amrap @ 85-90%:

– 30 DUs

– 4 burpee box jumps 24/20″

– 5 S2OH (95/65)

– 6 DB snatches alternating (70/53, 53/35, 44/25)

 

A. Power Clean cluster 1.1.1 rest 10 sec/3 min

+

3 sets 95-100%:

– 40 DU

– 15 KBS (heavy and challenging)

– 20 no push up burpee box jumps (20/16”) AFAP

– 15 KBS (heavy and challenging)

– 200 m run

rest 6-7 mins exactly repeat 3x’s

 

– above parallel catch in PC

– go for it on sets record times

– fast turnover for all movements

– finish hard on run

 

A) HB Back Squat; 4, 4, 4; rest 2-3 min

+

3 sets:

– 10 RDL @2010 (tough)

– 90 sec row @ 90%

rest 2 min

+

3 sets:

– 10 DB push press (tough)

– 400 m run @ 90%

rest 2 min