A. Power clean x 1/Push jerk x 5 TnG; small builds per set rest 2mins x 5

+

5 sets 90% effort:

– 10 pull-ups

– 10 box jump sd 24/20”

– 6 KBS (70/53)

– 6 HSPU

– 20 DUs

R3M; all sets same pace

 

A. Build to a heavy in 5-6 sets:

– Snatch + hang snatch (start at 50%); max rest 60-90 sec between sets

+

Row 500m @90%

rest walk 3 min

x 4

rest as needed

Row 250m @95%

rest walk 2 min

x 2

rest as needed

Row 100m @100%

 

Deadlift – build to a tough TnG triple in 15 min

+

30 TGUP (53/35) alt hands per rep

+

800m run time trial (bring running shoes if need to)

 

A) Close grip bench press build to a tough 5 in 10 min

B) EMOM x 10 mins

even – Push press TnG x 5 60% of 1rm + 10 DU

odd – CTB chin ups 5 -10

C. EMOM x 10 mins

even – HSPU x 4-8

odd – Pendlay row @ 20X1 (tough but perfect)  x 4-5

 

A) Tall clean 3×3 build per set, perfect form with speed; R2-3M

B) Front squat 3×3 @ 33X1, R2M

+

Every 2 mins for 5 sets:

– 8 BB front rack walk lunge (135/95, 115/75, 95/55)

– 8 T2B

– 8 KBS (70/53)

 

A) Build to a tough power clean and jerk in 10 min

+

For time @ “grinder pace”:

10, 8, 6, 4, 2 reps of

– Power clean + S2O (165/115, 135/95, 115/75, 95/65)

– HSPU

– Box jump on and over 30/24”

 

*power clean weight should be heavy but reppable for singles

 

A) Build to a heavy back squat triple in 10 min

+

– 5 Deadlifts TnG, tough – build per set

– 10 burpees

– row or AD 20 sec all out

– rest 4mins x 4-5 rounds

 

A) Split jerk tech work

B) EMOM x 6 min

– 2-3 split jerks from rack @ 70-75% (heavier than last week)

+

400 m run @ 90%

– R3M x 4-6 (keep times +/- 5 sec)

 

*bring separate pair of running shoes if you need them