A1. OHS - 5 x 3 - Build in weight
A2. HSPU - 5 x 5-7
- Make these as challenging as possible
B. AMRAP 10
30 Alternating KB Snatches
30 OHS 135/95#
60 Cal Row
A. 5 Rounds, Not For Time
5 Heavy TnG Power Snatches
3 Bar Muscle Ups or 5 Strict Pull Ups
Rest 2 Minutes
B. AFAP
40 Toes to Bar
50 Burpees
150 Double Unders
A. Push Press -
3 x 3 @ 105% of 5RM
B. Bent Row
4 x 5 - Working weight
C. Kelly
5 Rounds
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
A. Every 3 Minutes For 15
3 Deadlifts
Front Lever Practice
B. 3 Rounds
15 Chest to bar Pull Ups
15 KB Swings
350m Row
Rest 2 Minutes
A. Back Squat - 4 x 3 @ 90-95% of Week 1 3RM
B. AMRAP 8
8 Squat Cleans 135/95#
8 Ring Dips
A. Hang Snatch + OHS - 5 x 2+1 - 5 Seconds pause at the bottom of OHS
B. 4 Rounds
500m Row @ 95% intensity
Rest 2 Minutes
10 OHS 165/115#
10 Strict Pull Ups
Rest 1 Minute
A1. Deadlift - 5 x 3 - Working weight
A2. Hanging Leg Raise - 5 x 5
C. AMRAP 8
30 HSPU
30 KB Swings 70/53#
30 Wallball
A. Every 2 Minutes For 10
6 Unbroken Hang Power Cleans @ 50-60% of Clean
Choose a lower percentage if you have been lifting for longer and have a high relative max to your strength levels
B. AFAP
800m Run
30 Burpees
400m Run
15 Burpees
800m Run
30 Burpeesr
A. Back Squat
2 x 5 @ 103% of last weeks working weight
2 x 3 @ 108% of last weeks working weight
B. AMRAP 12
6 Alternating Lunges 95/65#
48 Double Unders
8 Box Jumps 24/20