A) 8×1 Power Clean + 1 Hang Squat Clean + 1 Jerk; rest 60-90 sec.

B1) Close Grip Bench Press @31X1; 3×4-6; rest 30 sec

B2) Pendlay Rows @31X1; 3×4-6; rest 1-2 min

C) 1K Time Trial (TT) row

Function

A) 8×1 Hang squat snatch; rest 1 min

Performance Competition

A) TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min

Everyone

B) 3 rounds NOT for time:

– 4 TGU per arm 1.5/1 pood

– 8 wall walks (sub 12 backwards inch worm with a push up)

– 12 broad jumps (as far as possible)

4 rounds for total working time of:
– 10 Burpee Pull-ups
– 10 Deadlifts (225, 155#)
– 10 Box Jumps (24, 20″)

Walk/Rest 4 min

Function

A) Thruster Cluster off rack; 2.2.2 x 3; rest 20 sec/rest 3 min

Performance/Competition

A) Squat Clean Thruster Cluster TnG 2.2.2 x 3; rest 20 sec/rest 3 min

Everyone

B1) Weighted Dips (rings or box); 3×4-6 @31X1; rest 30 sec

B2) AMRAP T2B or V-up in 20 sec x 3; rest 2 min

C) TESTER: AFAP 400m run + 40 Heavy KB swings

5 min AMRAP @ 85%

– 10 box jump step downs (24/20)

– 8 power snatches (75/45)

– 200 m row

– Rest 3 min x 2

+

5 min AMRAP @ 85%

– 25 double unders

– 8 pull-ups

– 200 run

– Rest 3 min x 2

A1) Barbell split squat @31X1; 3×6-8; rest 30 sec

A2) Good Mornings @31X1; 3×6-8; rest 2 min

B1) Close Grip Bench Press @31X1; 3×6-8; rest 30 sec

B2) Bent Over Reverse Thumb Down DB Flys 3×12-15; rest 1-2 min

C) FLR on rings or floor; accumulate 5 min

3 sets:

A1) 4×2-4 Bench Press @ 42X1 – rest 30 seconds

A2) 4×2-4 Weighted Strict Chin-Up @ 31X1 – rest 2 min

B) 4 rounds for total working time

– 6 Hang Power Cleans

– 8 Lateral Burpees

– 200 m sprint

– walk/rest 3 min

Function – 95/65

Performance – 135/95

Competition – 155/105