A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min

+

12 min amrap @80-90%:

– 5 T2B

– 10 HR pushups

– 15 box jumps or step ups (24/20”)

– 20 double unders

 

– record rounds

– keep constant pace

 

Function

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

Performance

A) Split Jerk x 2-3 (75-80%) – re-rack to shoulder – 5 sets; rest 60-90 sec

Everyone

+

For time:

3 sets 95%:

– 10 db walking lunges (tough)

– 200m row

– rest 2 min

 

*record load on split jerk and total time on metcon

 

 

A) Build to a heavy squat clean in 10 min

B) Front Squat @30X1; 3, 3, 3; R3M

C) 5 rounds for time:

– 5 heavy power cleans (175/115, 135/95, 95/75)

– 5 OTB burpees

 

A1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec

A2) Weighted pull-ups 3, 2, 1, 1; rest 1:30-2 min

or negatives with 5-6 seconds descending

B1) Seated Arnold press 3×8-10; rest 30 seconds

B2) Seated DB curls (yes curls) 3×8-10; res 30 sec

B3) 5 tough standing broad jumps; rest 90 sec

+

30 TGUP not for time (alt reps, go heavy)

 

4 sets @90%:

– 10 alt. DB snatch tough

– run 200m hard

rest 2 min

+

4 sets @90%:

– 10 KB swings tough

– run 90 sec hard

rest 2 min

+

FLR on floor or rings – accumulate 4 min

 

 

A) HB Back Squat 3, 2, 1, 1; R3M

– if feeling something go for it, if not shut it down and move on

+

3-4 sets @ open pace:

– row 400m

– 9 front squats

– 7-10 pull ups

– 12 burpees

rest 3-4 min

 

– front squats should build per round and should be tough but UB

– pull-ups should be strict if banded, kipping if not

Function

A) Push press 2-3×4; R2M

Performance

A) Build to a heavy push press double in 10 min

+

10 min AMRAP @ 90%:

– 10 Deadlifts (225/155, 185/115, 135/95)

– 10 HR push ups

– 200 m run

 

A) Overhead squat 3, 3, 3 @3131; R2-3M

+

2 rounds all out push the pace:

– 250m row

– 15 KB swings 70/44

– 25 burpees

– 15 KB swings

– 250m row

rest 8 min

+

Coach’s choice midline stability work if time permits.