A. Clean and jerk, build to a max in 15:00
+
EMOM for 8:00
evens- 6-8 ring dips
odds- 40 double unders
+
AMRAP in 6:00
7 hang power snatches, 75/115
7 bar facing burpees
Weekly Programming
A. Clean and jerk, build to a max in 15:00
+
EMOM for 8:00
evens- 6-8 ring dips
odds- 40 double unders
+
AMRAP in 6:00
7 hang power snatches, 75/115
7 bar facing burpees
A. Max out Friday
+
For time:
7-5-3-5-7
Power clean (85/125)
HSPU
A. Deadlift, build to a TNG 3RM in 12:00
B. TGU technique work 5:00
+
For reps:
2:00 wall ball
:60 rest
2:00 HR push ups
:60 rest
2:00 TTB
:60 rest
2:00 max wall walks
:60 rest
2:00 max row cals
A1. Bench Press, 5x3, :60 rest
A2. Power clean, 5x2
+
EMOM for 15:00
1st min- 5 thrusters (65/95)
2nd min- 7 burpees over the bar
3rd min- 8 weighted lunge steps
A. Back squat, 4-3-2-1 @ 20x1 tempo
+
AMRAP in 8:00
1 muscle up/5 dips
10 HSPU
100 meter farmers carry
4:00 rest
AMRAP in 8:00
10 CTB pull ups
12 box jump overs
30 double unders