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

B) EMOM – 12mins

odd – HSPU x 3-8

even – 5-6 TnG power cleans (135/95, 115/75, 95/55)

C) AMRAP kipping pull-ups in 20 sec; rest 2 min x 3

D) 4 sets:

40 sec AD very hard

rest 2:30-5 min

*PC compare to 5/9

 

A) 10 min build to a tough split jerk

B1) Front squat @30X1; 3,2,2,2; R30S

B2) Weighted dips @ 20X1; 3,3,3,3; R2M (or 10 box dips)

C) Tabata hollow rocks; 8 sets

 

10min 85% effort:

– Run 200m

– 20 DU

– 10 air squats

rest 4mins

 

10min 85% effort:

– 2 wall walks

– 2 burpee MU/CTB pull-up/5 ring rows

– Row 200m

 rest 4mins

10min 85% effort:

200m run

10 walking lunges

10 HR push ups

 

*Work on pacing to keep output sustainable

 

A) Build to a Hang Squat Clea TnG max in 10 min

B) EMOM – 10 min

odd – 12 wall balls 20/14# 10/9′ target

even – 6-10 T2B

C) hollow hold 60 sec; 3 sets; rest 2 min

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

+

3 sets 80-90% effort

Row 500m

– 5 burpees

– 10 box jump on and overs 24/20″

– 15 KBS 1.5/1pd

– 20 wall balls 20/14# 10/9′ target

rest 4-5mins

 

*Compare A to 5/5

*Try for all sets to have the same pace.

 

A) Build to a tough set of this complex in 5-6 sets:

2 Push press + 1 Split jerk

B1) Close grip bench press @30X1; 2-3×3; R1M

B2) Pendlay row @20X1; 5-7 x3; R2M

+

Row 500m @ 90%

– Rest 2:30 x 3

 

*Keep same pace on rows

 

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

Function

B) 100 straight legged abmat sit-ups for time

Performance

B) 50 T2B for time

+

4 sets:

40 sec AD very hard

rest 2:30-5 min

 

A) Build to a heavy full snatch – not a 1RM

B) EMOM x 5 min – 2 snatches @ 60% 1RM

+

Run 400 m @ 95%; rest 3 min x 3-5 (keep times the same)