A1) Straight leg deadlift; 3×6-8 @31X1; rest 30 sec

A2) 1 arm DB/KB strict press; 3×6-8/arm; rest 90 sec

+

3 rounds AFAP:

– 25 KB swings (heavy)

– 25 burpees

 

A) 4x 1 3-stop 1st pull + 1 high hang snatch + 1 snatch balance; rest 1 mint

B) 6x 1 full snatch; rest as much as needed; build to a max

C1) Overhead squat; 4×1-2 @ 53X1; rest 30 sec

C2) Strict toes 2 bar/hanging knee raises/ground T2B 4×5-10 @ 31X1; rest 2-3 min

 

5 min AMRAP @ 85%

– 10 front squats (95/65,75/45,65/35)

– 8 pull ups

– 200 m row

– Rest 3 min x 2

+

5 min AMRAP @ 85%

– 10 KB snatches/arm (heavy)

– 8 no push up burpee box jumps (20/16)

– 200 run

– Rest 3 min x 2

 

A) Barbell split squat @31X1; 3×4-6; rest 30 sec

A2) 3×2-5 Muscle-ups or MU skill work;

+

4 rounds for total working time @90%:

– 6 push jerks (155/105, 115/75, 85/55)

– 25 double unders

– 200m sprint

– walk/rest 3 min

 

A) 8×1 Power Clean + 1 Hang Squat Clean + 1 Jerk; rest 60-90 sec.

B1) Close Grip Bench Press @31X1; 3×4-6; rest 30 sec

B2) Pendlay Rows @31X1; 3×4-6; rest 1-2 min

C) 1K Time Trial (TT) row

 

Function

A) 8×1 Hang squat snatch; rest 1 min

Performance Competition

A) TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min

Everyone

B) 3 rounds NOT for time:

– 4 TGU per arm 1.5/1 pood

– 8 wall walks (sub 12 backwards inch worm with a push up)

– 12 broad jumps (as far as possible)

4 rounds for total working time of:
– 10 Burpee Pull-ups
– 10 Deadlifts (225, 155#)
– 10 Box Jumps (24, 20″)

Walk/Rest 4 min

 

Function

A) Thruster Cluster off rack; 2.2.2 x 3; rest 20 sec/rest 3 min

Performance/Competition

A) Squat Clean Thruster Cluster TnG 2.2.2 x 3; rest 20 sec/rest 3 min

Everyone

B1) Weighted Dips (rings or box); 3×4-6 @31X1; rest 30 sec

B2) AMRAP T2B or V-up in 20 sec x 3; rest 2 min

C) TESTER: AFAP 400m run + 40 Heavy KB swings