Function
4-5 rounds at 90%:
– 500 m row
– 10 power snatches (75/45)
– 10 pull-ups/ring rows
– 10 box jump – step down (24/20)
R4-5M
Performance
4-5 rounds at 90%:
– 500 m row
– 14 power snatches (75/45)
– 14 pull-ups
– 14 box jump – step down (24/20)
R4-5M
*Switch order each set.
*Keep round times the same.
*5 rounds if time permits.
*Record times
A) EMOM x 10
– 1 full clean starting at 60% and building
B) Front squats 4-6×3 @30X1; R2-3M
C) *Tester*
3 rounds for time:
– 25 KB swings (70/53, 53/35)
– 25 burpees
*Testing*
A. Power clean build to a max in 10mins
rest 2mins
B. Power clean amrap 90% of A in 8mins
+
Rest as needed
+
AD 1 min max effort
4 rounds @ 80-90%
– 400 m run
– 14 DB snatches alt. (50-70/20-40)
– 14 Wallballs (20/15)
– 14 Shoulder to overhead (95/65)
Rest 4-5 min between rounds
*Change up order every set.
*Performance group does 20 reps/ movement.
*Testing*
A) Build to a 1RM close grip bench press in 10 min
B) Take 85% of A and perform AMRAP until failure @ 30X0
C) Build to a 1RM weighted pull-up in 10 min
+
2K row for time OR 10 min AD for cal OR 1 mile run TT
A) Build to a max front squat in 10 min.
+
“Helen”
3 rounds for time:
– 400 m run
– 21 KB swings (53/35)
– 12 pull-ups
*This is a tester. It will be re-tested at the end of the cycle.
A1) Close grip bench press 2, 2, 2, 2 @ 30X1; R30S (heavier than 4/4)
A2) Bent over row w/DB 6-8×4 @20X1; R2M
B1) Good mornings 6-8×3 @ 30X1; R30S
B2) Seated arnold press 8-10×3 @ 20X1; R2M
C) 15 cycles hollow rock; 4 sets; rest 2 min
6 sets:
– 30 sec db snatch
rest 20 sec
– 30 sec front rack walking lunges
rest 20 sec
– 30 sec ring/box dips
rest 20 sec
– 30 sec row for cal
rest 90 sec
Get Started
