A1) HBBS 4-6×3 @ 31×1; rest 90 sec (heavier than last week)
A2) Weighted/Negative (4 sec) pull-ups 4-6×3; rest 120 sec
B) Power snatch prep
+
EMOM x 10
– 3 TnG power snatches (build in weight dependant on form)
– 3 over the bar burpees
3 sets @ 95%:
– 10 tough but fluid TnG power cleans (build each set if able)
– Row 20 sec 95% effort
rest walk 4-5 min
+
3 sets @ 95%:
– 15 UB wallballs (20/15)
– Row 20 sec 95% effort
rest walk 4-5 min
+
3 sets @ 95%:
– 10 heavy russian swings
– Row 20 sec 95% effort
walk rest 4-5 min
A1) DB Russian step up @ 1110; 9-12/leg x 3 sets; rest 30 sec b/t legs and after both legs
A2) DB Bench press @ 3010; 12,10,8; rest 1 min x 3
+
Partner band sprints:
– Sprint down and back
rest walk 3 min x 5
A) Build to a tough double squat snatch in 10 min
B) EMOM for 12 min
– Odd: 10 KB snatches UB (53/35)
– Even: 8 box jumps (24/20)
C) TESTER:
– 500 m row at 100% for time
– rest 90 sec x 2 (compare times)
5 sets:
– 3 TGUP L
rest 20 sec
– 3 TGUP R
rest 20 sec
– 30 sec FLR on rings
rest 20 sec
– 20 prisoner walking lunges
rest 20 sec
– Run 400 m @ 90%
rest walk 4 min b/t sets
A) Power clean cluster 3.3.3×3; rest 10 sec/3 min
+
For time:
50-40-30-20-10 Double unders
15-15-15-15-15 KB swings (53/35)
A1) HBBS 6-8×3 @ 31×1; rest 90 sec
A2) Weighted/Negative (4 sec) pull-ups 6-8×3; rest 90 sec
B) 16 min emom
Odd – 6 burpees
Even – 6 thrusters (115/75, 95/65, 75/45)
A) 7×2 Pause snatch; 1-2 min
B1) Snatch grip behind the neck push press 4-6 reps x3; rest 30 sec
B2) Snatch first pull (pause at knee for 1 count) 4-6 reps @20X1 x3; rest 30 sec
B3) Russian step-ups 5-8 reps/side x 3; rest 2 min
C) 3xME handstand holds/floor FLR
*lower the weight enough on the Pendlay row to pause 1 sec with bar in contact with chest
