8×1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible

then…

5 rounds for total reps of-

2 minute AMRAP of:

30 Split Jumps (alternating)
20 Ab-Mat Sit-ups
15 HR Push-ups

1 minute rest between each 2 minute AMRAP.

Box Squat: Week 3

7×2 @ 95% 3RM; rest 1-2 min

then…

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.

then…

For time:

– 800 m run

– 40 Turkish Get-Ups (44/25)

– 800 m run

Thruster Cluster

1.1.1 rest 10 seconds x 5; rest 1.5 min

then…

12 min EMOM

– 6 CTB pull-ups on the even minutes (or 9 chin to bar pull-ups)

– 12 Box jumps (24/20) on the odd minutes

*if you can’t finish that minute, this turns into an AMRAP

Bench Press Strength Cycle: Week 1

5×3 @ 80% of your heavy triple from last week; rest 3 min

then…

3 rounds for total working time of:

– 400m run
– 15 HR push-ups
– 20 Weighted sit-ups (20/15)
*rest 1 min*

10 minutes working muscle up progressions.

EMOM for 5 min perform 3 MU or MU progressions.

then…

3 rounds for time:

– 200 m run

– 15 KB swings (53/35)

– 200 m run

– 10 Hang power snatch (95/65)

Box Squat Strength Cycle Week 2
(80% of last weeks triple) 5×4; rest 1:30 min

then…

Bear Complex

– Build to a max load over 5 sets total, rest as much as needed.

1 power clean + 1 front squat + 1 push press (to back) + 1 back squat + 1 push press (to front)

OR

1 squat clean thruster to back + 1 back squat + 1 push press (to front)

*One round requires performing the complex 7 times without resting the barbell on the floor (TnG)

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

then…

15 min amrap: