A1. Weighted Pull-ups: 2-3 x 5; rest 20 seconds

A2. Box jumps AHAP: 2-3 x 5; rest 1:30 minutes

then…

3 rounds for time of:

– Run 200m
– 20 KB snatches (53/35)
– Run 200m
– 2o KB overhead walking lunges – 10/arm (53/35)

3 stations, each 10 minutes in duration, 2 min of prep time before starting the power cleans.

1. Bench press – work up to a 3RM

2. 2k row for time

3. EMOM perform 2 TnG power cleans at 75-80% of 1RM for 8 min.

*It’s your choice where you start. Have to complete all three.

15 minutes Hang Snatch (full squat) technique work.

then…

8 min AMRAP of:

– Run 200m
– 16 Pistols (alternating)
– 8 Push Jerks (135/95)

-then (after 30 second rest)-

3 min ME Lateral Burpees (over bar)

Box Squat (Week 1)

– work up to a heavy triple

– 5×3 @ 80% of today’s heavy

then…

9 Minute AMRAP:

– 4 V-ups

– 8 HR push-ups

– 12 KB Swings (53/35)

TnG power clean; 5, 5, 5, 5, 5; rest 2 min

then…

For time:

A. Split jerk; quickly build to a tough single (not a 1RM)

B. Drop to 80% of A and perform 6 sets of 2; rest as needed bw sets

then…

For time:

– 25 Wallballs (20/15)

– 50 Double-unders

– 20 Wallballs

– 40 Double- unders

– 15 Wallballs

– 30 Double-unders

– 10 Wallballs

– 20 Double-unders

Strength:

3×16 front rack weighted barbell step-ups; as heavy as possible (20/16)

– rest as needed

For time:

Run 800m

3 rounds of:

– 20 HR Push-Ups
– 20 Jumping Squats (45/35)
– 20 KBS 24/16kg

Run 800m

Then…

Coach’s choice of core work

Dynamic warm-up:

– Shoulder warm-up

– Run 400m, 30 abmat sit-ups, 20 scapular push-ups, 10 pull-ups

then…

On the minute for 10 min:

Odd- 5 TnG power snatch – light/moderate load

Even- 20 double unders