Function

A) 7×1 Hang Squat Clean (top of knee) + 1 Jerk – rest 90 sec.

B1) 4×6-8 Bench Press; rest 20 sec

 Performance

A) 7×1 Squat Clean Below Knee + 1 Jerk – rest 90 sec.

B1) 4×6-8 Bench Press; rest 20 sec

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

A2) 3×5-6/arm Bent Over Row AHAP- rest – 90 sec.

B) 4 rounds for total working time:

– 10 KB Thrusters (1 KB/arm)

– 40 Double Unders

– 200 m sprint

– rest 3 min

A1) 3xME Zercher Carry (heavier than last) – rest 60 sec.

A2) 3×10 Horizontal Ring Rows – rest 60 sec.

B) 21-15-9 reps for time of:

A) 5×3 Deadlift (start at 80%) – rest as needed

B) 10 min AMRAP

– 20 Double unders

– 10 KB Snatches (53/35)

– 5 Ring Dips

C) 4x 30-45 sec. of Flutter Kicks – rest 1 min

A1) 3×16 Barbell Weighted Step-Ups In Front Rack, 8/side – rest 60 sec.

A2) 3×12 Kroc Row – rest 120 sec.

Function

B) 4×5 BTN Snatch Grip Push-Press off rack – rest 90 sec.

C) 3×3/side Turkish Get Up AHAP – rest as needed

Performance

B) 5x 1 Power Snatch at 70-75% + 2 BTN Push Press – rest 60 sec.

C) 3×3/side Turkish Get Up AHAP – rest as needed

A) 5×3 Power Clean + Push Jerk – rest 2 min

• all reps should be touch and go
• performance build to a 3RM
• function build to a challenging 3 reps

B) 4xME HSPU – rest 2 min

C) 4 Band Resistant Sprints w/ Partner, down and back – rest while other works

D) 50 Burpees AFAP

A1) 5X5 Tempo HBBS @ 75% – rest 60 sec.

A2) 5×2 3-Stop Snatch 1st Pull – rest 60 sec.

B1) 3xME pull-ups – rest 60 sec.

B2) 3×20-30 sec./side Bird Dog – rest 120 sec.

A1) 4×3 Deadlift, build up from 70% (slightly heavier than last week) – rest 20 sec

– Performance/Compeition perform from 4″ deficit

A2) 3xME UB Toes 2 Bar

B) 6 sets not for time:

– Hill sprint @100% effort

– walk back inside

– 40 UB Double Unders

– walk back outside