A1) DB Russian step up @ 1110; 7-10/leg x 3 sets; rest 30 sec b/t legs and after both legs

A2) DB Bench press @ 3010; 10,10,10; rest 1 min x 3

B1) Pendlay row @20X1; 6-8; rest 90sec

B2) Weighted ring dips @20X1; 3-4; rest 90sec x3

+

Rest as much as needed then..

A special surprise. Bring running shoes.

 

A) Power clean cluster 2.2.2×3; rest 10 sec/3 min (Heavier than 10/8)

B) Squat clean TnG tech work

C) EMOM x 16 min

– 2-3 squat clean thrusters TNG (build in weight)

– 30 sec row at 80-85%

 

A) HBBS 2-3×4 @ 30X1; rest 2-3 min

B) EMOM – 12mins

odd – 5-6 DB push press tough

even – 8-10 KBS 2/1.5pd (heavy)

+

40 T2B for time/60 straight legged abmat sit-ups for time

A1) Close grip bench press 4-5×4 @ 30X2; rest 90 sec

A2) Weighted/Negative (4 sec) pull-ups 3-4×3; rest 190 sec

+

5 rounds for time:

– 5 Shoulder to overhead (155/105, 135/85, 95/65

– 10 KB snatch (53/35)

– 25 Double unders

 

*KB snatch can be broken up or not broken up however each round

 

4 rounds at 85-90%:

– 250 m row

– 20 wallballs (20/15)

– 20 kettlebell swings (heavy)

– 8 burpees over box jumps (24/20”)

– 8 toes 2 bar/12 abmat sit-ups

Rest 5-6 min

 

*switch up movement order every round, keep round times the same

 

Function

A1) DB Rear foot elevated split squat; 6-8×3 @30X1; rest 60 sec

A2) 1 min handstand push-up work; rest 60 sec

Performance

A1) BB Rear foot elevated split squat; 6-8×3 @30X1; rest 60 sec

A2) 3xME HSPU or deficit HSPU; rest 60 sec

+

Everyone

B) quickly work up to 80% 1RM clean and jerk

C) EMOM x 8-10min

– 1 Clean and jerk at 75-80% 1RM

 

*Use DB if not comfortable with BB, be safe and have partner spot

 

A) Power snatch TnG cluster; 5.5.5 x 3; rest 20 sec/2-3 min

B1) Snatch grip first pull @ 105+%; 4-5×3; rest 90 sec

B2) Seated arnold press @20X1; 6-8×3; rest 90sec x3 (heavier than last week)

+

All out 100% effort:

– 400m run

– 40 KB swings (70/53)

This is a re-test.

 

*snatch grip first pulls should end at knee. keep butt down and back angle the same from the floor to the knee. raise with the chest and load hamstrings

 

A. HPC x 1/FS x 5 – work to a tough 5 in the FS in 10 min

B. AMRAP unbroken wall balls (-5); rest 90 sec x 3

+

For time:

5,4,3,2,1 reps of:

– Hang power cleans, heavy (185/115, 135/95, 95/65)

10,8,6,4,2 reps of

– Ring dips/box dips

 

*Substitute box dips for ring dips if unable to do them