Power
Go Every :30 x 20
1 Power Snatch
+ 1 OHS
+
1 Snatch Balance @ 50% Power Snatch
+
Go every 2:00 x 8 sets
3 Power Snatch @ 75-79% ( Focus on Speed)
SUPPLEMENTAL
Structural:
-5:00 max Z press 45/35
Breather:
3:00 Row for Max Meters
Power Endurance
30 Min AMRAP
5min -5 Deadlift @ 50%
10 Box jumps 24/20
+
5min
5 T2B
5 Pull ups
+
5min
5 Man makers (burpee/SC/thruster) 95/65
5 Front rack weighted lunges 95/65
X2 sets
• No rest between 5 Min pieces
SUPPLEMENTAL
Structural:
300 sec plan
Strength
Bench – build to a tough single in 10 minutes
5 x 5 @ 75-79% of tough single
Go every 3 minutes
SUPPLEMENTAL
Structural: -Death by strict C2B
Breather -250/200m Row sprint (s/m=35 or higher) -Rest 2:00 x 4
Endurance
45 min EMOM
5 Deadlifts @ 50%
5-10 push ups (pick a number and stick with it for the entire workout)
SUPPLEMENTAL
Structural: -Tabata Sit ups
Intervals
Baseline: Row 250m @ 95% then convert to meters covered in :30 and set first round at 10m less.
Eg. average 250m at 1:30/ 500m = 167m so member would start rnd 1 at 157m.
30 sec row/ 90 sec rest * must add 1m every round. If you miss 2 rnds in a row you’re done rowing and must complete 20 burpees per round till last rower is complete.
SUPPLEMENTAL
Structural: – 5×5 pistols + – Accumulate as much time as possible in a plank within 5 minutes
with a partner
50 burpees
800m run
50 pull ups
50 push ups
400m run
30 GTOH 135/95
30 backsquats
800m run
50 burpees
POWER
Build up to a tough power clean in 10 minutes
+
Go every 2 minutes x 8
3 Power Cleans @ 75% of tough Power Clean (Emphasis is on speed)
+
SUPPLEMENTAL:
Structural:
3x 1-6 strict T2B ladder (I go, you go)
+
Breather:
In 10 minutes for max reps and meters
P1: 250/200m row
P2: max sandbag clean 75/55
