Wednesday 7/3

A1) 4×6-8 HB Back Squat – rest 2 min

A2) 4×6-8 Bentover Rows – rest 2 min

B) 5 Rounds For Time:

– 3 Power cleans

– 10 Push-Ups

– 30 Double Unders

Function (95/65)

Performance (135/95)

Competition (185/115)

A) EMOM for 10 minutes:

– 1 Snatch @ 70-80%

B1) 3×2-3 Weighted Strict Supinated Chin-ups; rest 1 min

B2) 4×5 Good Mornings (heavier than last week)

C) 3×10 Floor Wipers w/ a partner (135/95); rest as much as needed

A) 5x 1 Push Press + 2 Push Jerks; rest 2 min (build heavy by 4 or 5)

B) 3 rounds at 85% of:

– 400m run

– 15 thrusters (75/55)

– 15 burpees

*20 min cut-off

A) Squat Clean Thruster Clusters @ 3.3.3 x 1, 2.2.2 x 1, 1.1.1 x 1 (rest 10 seconds btwn reps) – rest 2-3 min between sets

B) “The Chief”

Max rounds in 3 minutes of:
– 3 Power cleans (135/95)
– 6 Push-ups
– 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start where you left off on the previous round.

A) Power Snatch Clusters 3.3.3 x 3 – rest 2 min (rest 20 sec btwn triples)

– Work on a fast and fluid turnover.

B) Warm up to a heavy deadlift in 8 min

C) Amrap in 8 min:

A1) 4×5 Bench Press @ 42×1 – rest 30 seconds

A2) 4×5 Weighted Strict Supinated Pull-Ups (heavier than last week) – rest 90 seconds

B) 5 rounds for total working time @90%:

– 250 m Row Sprint

– 30 Double Unders

– 8 Burpees AFAP

– rest 3 min

A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec. LAST TIME THIS CYCLE

A2) 3×4-6 Weighted Ring Dips – rest 90 sec

B) 16-12-8-4 reps for time of:

– R/L Kettlebell Snatches (16R/16L, etc.)

– Box Jump – step down (24/20)

A) 5x 1 power clean + 1 hang squat clean + 1 jerk

B) 5 rounds for total working time:

– 6 TnG power clean and jerk