A) EMOM x 10 min

– 3 Power snatch TNG

B1) Front squats 3×6-8; @31X1; rest 90 sec

B2) ME ring dips/box dips (-1) @1111; rest 90 sec

B3) 8 TnG DB snatches/side; rest 90 sec

C) 3×6-8 DB rows/ side @ 20X1; rest 30 sec btwn sides

 

– work on form not load for PS

 

A) Mobility

+

As many rounds in 30 min:

– Row 500 m

– 15 HR push ups

– Run 400 m

– 15 KBS (53/35)

(forced rest 60 sec)

 

*Maintain good form on HRPU. Chest touches ground only. No flopping or picking up the knees.

 

A) EMOM x 10

– 1 power clean + 2 push jerks (increasing in weight)

B1) Barbell split squat @31X1; 3×3-4; rest 30 sec

B2) Good mornings @31X1; 3×3-4; rest 2 min

C) 8 min AMRAP Turkish Get-ups at moderate load, switch side each rep

 

5 rounds @ 85%:

– 10 pull-ups

– 9 burpees

– 8 deadlifts (225/155, 185/115, 135/85)

– 7 box jumps (24/20)

– rest 4 min walking

*keep same split time throughout

 

Record total working time.

Deadlifts need to be warm before starting and perfect throughout.

A1) Straight leg deadlift; 3×6-8 @31X1; rest 30 sec

A2) 1 arm DB/KB strict press; 3×6-8/arm; rest 90 sec

+

3 rounds AFAP:

– 25 KB swings (heavy)

– 25 burpees

 

A) 4x 1 3-stop 1st pull + 1 high hang snatch + 1 snatch balance; rest 1 mint

B) 6x 1 full snatch; rest as much as needed; build to a max

C1) Overhead squat; 4×1-2 @ 53X1; rest 30 sec

C2) Strict toes 2 bar/hanging knee raises/ground T2B 4×5-10 @ 31X1; rest 2-3 min

 

5 min AMRAP @ 85%

– 10 front squats (95/65,75/45,65/35)

– 8 pull ups

– 200 m row

– Rest 3 min x 2

+

5 min AMRAP @ 85%

– 10 KB snatches/arm (heavy)

– 8 no push up burpee box jumps (20/16)

– 200 run

– Rest 3 min x 2

 

A) Barbell split squat @31X1; 3×4-6; rest 30 sec

A2) 3×2-5 Muscle-ups or MU skill work;

+

4 rounds for total working time @90%:

– 6 push jerks (155/105, 115/75, 85/55)

– 25 double unders

– 200m sprint

– walk/rest 3 min