A) Power clean cluster 3.3.3×3; rest 10 sec/3 min

+

For time:

50-40-30-20-10 Double unders

15-15-15-15-15 KB swings (53/35)

 

A1) HBBS 6-8×3 @ 31×1; rest 90 sec

A2) Weighted/Negative (4 sec) pull-ups 6-8×3; rest 90 sec

B) 16 min emom

Odd – 6 burpees

Even – 6 thrusters (115/75, 95/65, 75/45)

 

A) 7×2 Pause snatch; 1-2 min

B1) Snatch grip behind the neck push press 4-6 reps x3; rest 30 sec

B2) Snatch first pull (pause at knee for 1 count) 4-6 reps @20X1 x3; rest 30 sec

B3) Russian step-ups 5-8 reps/side x 3; rest 2 min

C) 3xME handstand holds/floor FLR

 

*lower the weight enough on the Pendlay row to pause 1 sec with bar in contact with chest

5 rounds:

– 8 Clean & Jerks TnG

– Row 90 sec at 90%

– walk/rest 5 min

 

Finisher: Shoulder mobility

 

*C&J should build in weight and end around 8RM

 

As many rounds in 12 min @ 80-85%:
– 12 walking lunges
– 5 wall walks/5 backwards inch worm w/ push-up
– 2 TGUP/arm

rest walk 6 min

As many rounds in 12 min @ 80-85%:
– 3 high box jump (30/24) – step down
– 3 burpee ring MU/6 burpee pull-ups/6 burpee jumping pull-ups
– amrap unbroken DU’s/75 single unders

Notes:
– sustainable work in these 12 min pieces
– keep form over fatigue present in these
– record BJ height, TGU weight and DU sets

A) High Bar Back Squat – Build to a heavy 3 reps in 10 min
B) Build/warm up to close grip bench press and Romanian deadlift weights
C) EMOM x12 with a partner:
Odd – Close grip bench press @20X1; 3-4 reps (around 70% 1RM, or 60% 1RM regular bench)
Even – Romanian deadlift x3-4reps; TnG reps at a tough but fluid weight

*If not sure of weight on CGBP and RDL then add/subtract weight per set

A) EMOM x 8min

– 2 hang power cleans

+

AMRAP in 3 min:

– 400 m run

– Double unders in remaining time

– rest 3 min

AMRAP in 3 min:

– 400 m run

– KB swings in remaining time

– rest 3 min

AMRAP in 3 min

– 400 m run

– burpees

– rest 3 min

 

*work on footwork during cleans, hips should drop on power clean instead of feet speading too wide. Build in weight if able

*record reps in amrap sets

 

A) Clean and jerk tech work

B) Build to a tough squat clean + split jerk in 10 min

C1) Strict press 3-4×3; rest 1 min

C2) DB bent hip row heavy @20X1; 4-6/arm; rest 1 min

D) Accumulate 5 min FLR on floor or rings