A. Squat snatch from the high hang, build to a max in 15:00
B. Clean and jerk, 7x1 @75-80% of 1RM, begin a set every :60
+
3 rounds for time:
15 wall balls
15 hand release push ups
15 kettlebell swings
A. max out Friday
+
For time:
500 meter row @100%
:90 rest, feet must stay strapped in rower
500 meter row @100%
A. Squat clean + 2 split jerks, build to a max in 12:00
B. TGU practice, work up to a moderate weight in 5:00
+
EMOM for 15:00
1st min- 3 TNG power snatches at moderate weight
2nd min- 5 CTB pull ups
3rd min- 7 burpees
A. back squat, 6x3, 2:00 rest between sets
B. Ring dips, 4x3-5 reps
+
3 rounds for time:
heavy farmers carry down and back
20 wall ball
400 meter row
A. Power clean, 8:00 to build to a TNG 3RM
+
AMRAP in 4:00:
10 handstand push-ups
15 air squats
20 shoulder-to-overhead, 65/95
25 pull-ups
30 double-unders
4:00 rest
AMRAP in 6:00:
same as above
4:00 rest
AMRAP in 8:00:
same as above