A) 7X3 Banded Deadlifts @ 60% Bar Weight + Band – rest exactly 60 seconds.
B) 10 minute AMRAP:
– 5 KB snatch/arm
– 10 Push-ups
– 15 Squats
C) Handstand holds/walks
A) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.
B) 12 min AMRAP:
Function:
– 10 Thrusters
– 10 Pull-ups/ring rows
– 200 m run
Performance:
– 10 Thrusters (115/75)
– 10 C2B Pull-ups
– 200 m run
Competition:
– 10 Thrusters (115/75)
– 5 Muscles-ups
– 200 m run
C) Coach’s choice finisher.
A1) 5X3 Bench Press @ 75% – rest 60 seconds
A2) 5X10 Hollow Rocks – rest 60 seconds
B) 4 rounds for total working time:
– 250 m row sprint
– 10 burpees AFAP
– 40 double unders
*rest 3 minutes
C) Mobility work on something bothersome
Tuesday
Snatch
2 full snatches at 80% (reset between reps) – 60 sec rest
then…
“Tyson”
Against a 2-minute running clock, complete as many rounds and reps as possible of:
– 10 Box Jumps (24″/20″)
– 10 Hang Power Cleans (115/75)
Rest 2 minutes between sets, and complete a total of 4 sets. Score is total reps.
rest 2 min then run 400m all out!
R.I.P Tyson
A) 1X20 High Bar Back Squat
*Notes: The goal is to use more weight than last week. If you couldn’t complete your set, either try it again or drop weight. Make sure to hit absolute depth with every rep.
B) 4 Rounds For time:
Advanced:
– 10 HSPU
– 15 Toes 2 Bar
– 500 m row
rest 1:1 (round up to nearest minute)
Intermediate:
– 8 HSPU Progressions
– 10 Toes to Bar or Knee to Elbow
– 500 m row
rest 1:1 (round up to nearest minute)
Every 30 seconds for 5:00 minutes (22 total reps):
– 2 Banded Deadlifts @ 60% + Band – DEMO VIDEO
then…
1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
100 Double-Unders
*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)-
75 Double-Unders
A1) Bench Press – 3×10 AHAP for all sets – rest 20 sec
A2) Bent Over DB/KB Kroc Rows 3×10/side – rest 90 sec
B) 2,000 m row time trial
A.) Build to a heavy single power snatch (just shallow of a full snatch)
B.) EMOM for 12 min
– Odd: 2 x power snatches @ 80% of above
– Even: 8-10 T2B
C1) 3 x 10 floor glute ham raise – rest 60 sec.
C2) 3 x 15-20 slow and controlled abmat sit-ups – rest 60 sec.
