A. Front Squat *work to a heavy 4 then; 3set x 2rep 90% B. Burpee x50 Thruster x50 (95/65) Run 400 GHD x50 Alt Pistol x50 (25/ea) *burpee to top of 25# plate enjoy.
A. Snatch Complex: Snatch High Pull (x2) + Snatch *work to heavy single *this work should be done from blocks (bar just below knee) *do NOT do this from the “floating” hang, stack bumpers and use those if necessary B. 5rnd Max reps in 60sec: Strict HSPU (3″/1″ def) Bx Jump Over (24/20) Snatch (75/55) – (any snatch) Hand Release…
A. Pwr Clean *find heavy single then; 3set x 1rep 90% B. 4rnd Wallball x20 (20/14 – 12′) C2B x20 Clean x5 (225/140) *any type of clean enjoy.
Active Recovery Day. enjoy.
A. Snatch Balance *find heavy single B. Amrap 7min Ascending Ladder MU x1 KBS x1 (70/55) *ascend by 1’s rest 5min, then; Amrap 7min Ascending Ladder DL x1 (315/205) T2B x1 Ascend by 1’s enjoy.
A. Clean and Jerk *work to heavy 3 (no TnG) then; 3set x 2rep 90% B. DU x50 then; 3rnd OHS x15 (135/95) Legless Rope x3 then; DU x50 *move immediately from DU to metcon and metcon to DU, no breaks enjoy.
Rest Day. enjoy.
A. Deadlift *work to heavy 3 then; 3set x 2rep 90% B. OHS x50 (135/95) T2B x50 Row 50cal (damper 10) Bx Jump Over x50 24/20 Push Up x50 enjoy.
A. Snatch *work to heavy 4 then; 3set x 2rep 90% B. 5rnd 60sec max reps/effort: Thruster (95/65) Ring MU Wallball (20/14 -10′) Static L-sit holds Rest enjoy.
A. OHS *work to heavy single then; 3set x 1rep 90% B. 4rnd Rope Ascent x4 Snatch (full) x5 (185/120) KBS x20 (70/55) enjoy.