A.EMOM x 10 – Hang Power snatch x 3 reps @ 80-85% + 5 High box jumps
+
7 Sets for time
10 Pull ups OR 3 MU’s (Rx’d +)
200m run/250m row
REST 1 min b/t sets
Notes: similar to last week on snatches, but add weight if last week went well, and note the extra box jumps (5 versus 3). Can you hang on each set for UB pull ups? Keep rounds quick
A.Go every 90 sec x 7 sets – Split jerk x 1 – start off at 70%, and build per set
B.With a partner, “I go, you go” switch after every complete round
20 min AMRAP
1 Deadlift @ 315/225 (75% ish)
5 Air squats
10 Push ups OR 5 HSPU’s (Rx’d +)
Notes: focus on form, speed and THEN weight on jerks
A. Go every 3 min x 5 sets:
Front squats x 2-3 reps @ 85-90%
Sit ups x 40 reps
B. Unbroken American KBS x 20 reps, rest 1 min x 3 – as heavy as you can
C.With a 4 min timer, perform 3 sets of:
400m Run/ 500m Row
20 wall balls
AMRAP Pull ups/MU’s (Rx’d +) in remaining time
Notes: Building up our volume on sit ups for next week. Goal is to push through on the pull ups while fatigued
27,21,15,9,3
Burpees
Thrusters 95/65
KBS 1.5/1.0
Box Jumps 24/20
400m run
A1. Squat clean x 1.1.1 @ 80-85% rest 5-10 sec b/t lifts
A2. T2B or K2E x 10-15 reps, rest 2 min x 5
+
5 RFT:
40 Lunges
20 Burpees
Notes: add some weight on cleans from last week, notice the additional set as well. lunges and burpees, simple right?! Lol
A.EMOM x 10 – Hang Power snatch x 3 reps @ 80% + 3 High box jumps
+B.3 min AMRAP
3 Deadlift @ 225/155
6 Pull ups OR 1 MU
REST 2 min x 3
Notes: perform both snatches and box jumps EVERY minute for part A. Start off where you finished off the previous AMRAP for a total score after 3 x 3 min AMRAPs
A. Go every 3 min x 5 sets:
Push press x 3-5 reps @ 80-85%
DU’s x 50 reps (or 60 sec max reps)
B. 10 sets of:
15 Push ups OR 5 HSPU’s (Rx’d +)
100m run/row
REST 1 min b/t sets
Notes: Beef up the weight on the push press this week. 10 sets should be quick, recover quick and repeat.
