A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min (compare to 2/3)

+

3 sets at 80, 90, and 100%:

– 400 m run

– 20 KB snatches (53/35) – 10/side

– 20 box jump – step down (24/20”)

– 20 wallballs (20/14)

R5ishM

+

Coach’s choice midline stability if time permits

A1) RDL @3211; 8-12×3; rest 30 sec

A2) ring pushups @20X1; amrap(-2); 3 sets; rest 90 sec

B1) DB row @31X0; 8-12×3; rest 30 sec btw arms; rest 30 sec

B2) DB press (single arm) @3111; 8-12×3; rest 90 sec

+

8 min amrap @open pace:

3 Shoulder to overhead (95/65)

3 CTB chin up

6 S2OH

6 CTB chin up

9,9,

12,12

etc…..

 

A) Overhead squat 2, 2, 2, 2 @30X1; R2-3M

+

2 rounds all out push the pace:

– 250m row

– 15 KB swings 70/44

– 25 burpees

– 15 KB swings

– 250m row

rest 10 min (actively – work on recovery/mobility)

+

Coach’s choice midline stability work if time permits.

 

– compare to 1/27

 

Function

A) Split Jerk x 2-3 (build in load depending on form) – 5 sets; rest 60-90 sec

Performance

A) Split Jerk x 2-3 (80%+) – 5 sets; rest 60-90 sec

*Heavier than 2/2

Everyone

B1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec

B2) Weighted pull-ups 2, 2, 2, 2; rest 1:30-2 min

or negatives with 5-6 seconds descending

C1) Seated Arnold press 3×8-10; rest 30 seconds

C2) Standing BB curls 3×8-10; res 30 sec (tighten midline, no swinging)

C3) 5 tough standing broad jumps; rest 90 sec x 3

 

*Compare to 1/31 & 2/2

 

A) Squat clean cluster 2.2.2×3; rest 15 sec/2-3 min (TnG)

Function

B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec

(heavier than last time)

B2) 25 quick abmat sit-ups (legs straight) x3; rest 60 sec

Performance

B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec

(heavier than last week)

B2) 10-15 T2B AFAP x3; rest 60 sec

Everyone

C) Row 500 m @95%

– rest 4 min x 3

 

*keep same average pace on rows

*Do at least 10 T2B, if UB then do 10-15 but no more than 15

*record times for each row and SC weight

 

A) Press 5-3-3; rest 2-3 min – build to a 3RM if able

B) EMOM x 6 min

– 1 Power clean + 3 Push jerks TnG (stay with same weight AHAP) – heavier than last time (1/23)

+

12-9-6-3 reps for time

– Clean and Jerk 135/95

– Burpee

 

*10 min cut-off

 

A) Deadlift cluster 1.1.1.1 x 4; rest 10 sec/3 min (don’t drop from top)

+

3-4 rounds @ 90%:

– 500 m row

– 20 alt. DB snatches (70/40)

– 20 KB swings (heavy)

*rest 4-5 min

 

A) HB Back Squat 3, 2, 1, 1; R3M
– if feeling something go for it, if not shut it down and move on
+
“Karen”
– 150 wallballs for time (20/14)

* 12 min cap