4 Rounds at 80-90% effort:

– Row 400m

– 15 KB swings (53/35)

– 15 Push press (95/65

– 8 DB snatches R (70/40)

– 8 DB snatches L

Rest 4 min

 

* Change up order for every round

* Work to make times the same

* Subtract out rest time for total working time

 

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