A. HPC x 1/FS x 5 – work to a tough 5 in the FS in 10 min

B. AMRAP unbroken wall balls (-5); rest 90 sec x 3

+

For time:

5,4,3,2,1 reps of:

– Hang power cleans, heavy (185/115, 135/95, 95/65)

10,8,6,4,2 reps of

– Ring dips/box dips

 

*Substitute box dips for ring dips if unable to do them

 

10 min @ 80%:

– 25 m burpee broad jumps (no push up)

– 10 heavy RKB swings

– 10 sit-ups

(rest walk 6 min)

 

10 min @ 80%:

– row 250 m

– 12/10 push ups HR

– 25 double unders

(rest walk 6 min)

 

10 min @ 80%:

– 3 wall walks

– 3 TGU/arm – 53/35

– run 200 m

 

A) HBBS 3-4×4 @ 31×1; rest 2 min (heavier than last week)

+

Row sprints;

20sec @ 95%

rest 90 seconds

x5

+

Run sprints

200m @ 100%

rest 5 min while walking back

x4

 

*run hard to 400m turn around and walk back

*record meters on rows

A) Power clean cluster 2.2.2×3; rest 10 sec/3 min (Heavier than 10/8)

B1) Pendlay row @20X1; 6-8; rest 90sec

B2) Seated arnold press @20X1; 8-10; rest 90sec x3

C) AMRAP set of MU/CTB pull-ups/pull-ups/4-6 negative pull-ups; rest 2-3mins x 3

 

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)