A) 5x 2 push jerk + 1 split jerk off rack – rest 2 min

+

TESTER

15-12-9 reps for time:

– Thruster (115/75, 95/65, 75/45)

– Burpee box jump (24/20)

+

Optional coach finisher

 

*stay on heals during dip and drive on jerks, ensure completely vertical bar path overhead

*build to a tough weight but keep foot position spot on during split jerks

*thrusters designed to be slightly heavier than Fran weight

A) Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2 min

B) Tire flips; 10 for time x 3; rest 90 seconds

C) 200m farmers walk for time (1 heavy KB/hand) x3; rest 2 min

 

5 min @80-90%

– 30 double unders

– 15 CTG pushups

– 20 air squats

*rest 5 min

5 min @80-90%

– 8 hang power cleans 135/95, 115/75, 95/55

– 10 chin ups

– 100m row

*rest 5 min

5 min @80-90%

– 30 double unders

– 15 CTG push-ups

– 20 air squats

*rest 5 min

5 min @80-90%

– 1 hill run

– 6 burpees

– 5 deadlifts 185/115, 155/95, 135/75

*rest 5 min

 

A) Push Press cluster 1.1.1 x 4 rest 10 sec/2 min (heavy)

B1) Close grip bench press @20X1; 10, 8, 6, 4; rest 90sec build weight

B2) DB snatch 10-12 alternating TnG reps; rest 90sec

C) Bent over DB row 6-8/side; rest 30 sec between sides

+

Tabata abmat sit-ups (record lowest rep score)

 

A1) HBBS 4-6×3 @ 31×1; rest 90 sec (heavier than last week)

A2) Weighted/Negative (4 sec) pull-ups 4-6×3; rest 120 sec

B) Power snatch prep

+

EMOM x 10

– 3 TnG power snatches (build in weight dependant on form)

– 3 over the bar burpees

 

3 sets @ 95%:

– 10 tough but fluid TnG power cleans (build each set if able)

– Row 20 sec 95% effort

rest walk 4-5 min

+

3 sets @ 95%:

– 15 UB wallballs (20/15)

– Row 20 sec 95% effort

rest walk 4-5 min

+

3 sets @ 95%:

– 10 heavy russian swings

– Row 20 sec 95% effort

walk rest 4-5 min

 

A1) DB Russian step up @ 1110; 9-12/leg x 3 sets; rest 30 sec b/t legs and after both legs

A2) DB Bench press @ 3010; 12,10,8; rest 1 min x 3

+

Partner band sprints:

– Sprint down and back

rest walk 3 min x 5

 

A) Build to a tough double squat snatch in 10 min

B) EMOM for 12 min

– Odd: 10 KB snatches UB (53/35)

– Even: 8 box jumps (24/20)

C) TESTER:

– 500 m row at 100% for time

– rest 90 sec x 2 (compare times)