A) 5 sets: 2 push press + 1 split jerk; rest 60-90sec

– PP should be TnG off shoulder, reset for SJ

B) Front squat @30X1; 3, 3, 3; R2-3M

C) 5 min @ 90%:

– Row 600m, then in remaining time

– 6 wall balls (20/14)

– 6 box jumps – SD (24/20”)

Rest 5 min x2

A) Close Grip Bench Press; 3, 2, 1, 1; R2-3M

– go for something if feeling it

B) Muscle up progressions

– 2×10 box pulls

– 2×10 banded transitions

OR

EMOM MU x 1-3 or 3-5 reps for 6-8 min

+

10 min AMRAP open pace:

– 40 double unders

– 10 HR push ups

– 10 Deadlifts (135/95)

 

A) Squat clean cluster 1.1 x4; rest 15 sec/2-3 min (not TnG)

+

3 rounds for time (open pace):

– 15 thrusters 100/65#

– 15 CTB pull-ups

 

Sub with regular kipping pull-ups or ring rows. For those doing the open or CTB pull-ups, each rep has to be CTB to count, no exceptions.

 

A) Power snatch cluster; 2.2.2×3 (TnG) rest 15 sec/rest 3 min (compare to 2/14)

+

7 sets at a tough pace:

– Run 200m

– 10 KB swings (heavy)

– 10/7 HR push-ups

– 10 box jumps – step down (24/20”)

Rest 90 sec

 

A) Split Jerk – work up to a max in 10 min (end of the cycle)

B1) Rear foot elevated split squat 4-6 @30X1; R30S btwn legs and after both

B2) Pendlay row 4-6 @20X1; R90S

+

Row 500m @ 97%

– rest 5 min x3

 

A) Power Clean cluster 3.3.3 x3 rest 15 sec/3 min

+

3 sets @ 80, 90, 100%:

– 400 m run

– 10 power cleans (135/95)

– 20 wallballs (20/14)

– 30 double unders

– rest 3-4 min

 

A1) Back squat @30X1; 3-5×4; rest 90 sec

A2) Wtd pull up @20X1; 1-2×4; rest 90 sec

B1) Close grip bench press @30X1; 2-3×4; rest 30 sec

B2) Db bent over row @4110; 6-8×4; rest 30 sec btw arms; rest 1.5-2 min

C) 1K row @100% for time

A) Press 3, 2, 1, 1; rest 2-3 min – build to a 1RM if able

B) EMOM x 6 min

– 1 Power clean + 3 Push jerks TnG (stay with same weight AHAP) – heavier than last time (2/6)

+

10 min AMRAP @ open pace:

– 5 deadlifts (115/75)

– 10 shoulder to overhead

– 15 box jumps (24/20”)

 

*weight should be easily reppable and shouldn’t slow anyone down for the first couple sets

* 115/75 might be doable for most people but to stay aerobic they might should go to 95/65, only advanced at rx’d weight