A. Front Squat, build to a heavy double in 15:00
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EMOM for 15:00
1st min- 3 man makers
2nd min- 7 TTB
3rd min- 7-10 HSPU
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Not for time:
bear crawl down/back x2
A. 1 push jerk + 1 split jerk, 5x1, 2:00 rest between sets
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AMRAP in 6:00
8 hang power snatches (65/95)
12 alternating pistol squats
100 meter run
+
3:00 rest
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AMRAP in 6:00
8 squat cleans
10 CTB pull ups (65/95)
250 meter row
A. Max out Friday
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For time:
400 meter run
30 sit ups
20 HR push ups
10 burpee pull ups
20 HR push ups
30 sit ups
400 meter run
A. 5:00 double under or pistol squat practice
B. Power snatch clusters, 6x1.1, rest :10 seconds between singles, rest 2:00 between sets
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5 sets against a :60 running clock:
10 KB swings
max thrusters in remaining time
:60 rest between sets
A. Squat snatch, 10x1 @ moderate loads, begin a set every :60
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4 sets for even times:
10 power cleans (85/125)
10 shoulder to overhead
10 bar facing burpees
2:00 rest between rounds
+
400 meter run cool down