A.
deadlift work up to a top set of 3 reps @ RPE 10 (3RM)
B.
-10% for 2 sets of 3 reps
C.
for time (15 min cap)
2-4-6-8-10
wall walks
deadlifts (275/185)
DUs (10x)=
A.
deadlift work up to a top set of 3 reps @ RPE 10 (3RM)
B.
-10% for 2 sets of 3 reps
C.
for time (15 min cap)
2-4-6-8-10
wall walks
deadlifts (275/185)
DUs (10x)=
For time:
800m run
60 Wall Ball Shots
40 Box Jumps
20 Devils Press (50/35)
800m run
20 Devils Press (50/35)
40 Box Jumps
60 Wall Ball Shots
800m run
A.
8 sets:
split jerk x 3 reps
Sets 1-3 = @ ~70-75% of 1RM Jerk
Sets 4-6 = @ ~75-80%
Sets 7-8 = @ ~80%
B.
9 min amrap:
30 DUs
3 Power Cleans (155/105, Rx+ 185/125)
3 Push Jerks
A.
back squat (32X1) 3-3-3-2-2
B.
for time:
6 burpee box jumps
21 back squats (135/95)
6 burpee box jumps
21 front squats (135/95)
6 burpee box jumps
18 back rack lunge steps (135/95)
6 burpee box jumps
18 front rack lunge steps (135/95)
6 burpee box jumps
A.
seated press 4-4-4-3-3-3
B.
8 rounds:
50s: 8 CTB pull-ups + max reps push-ups
10s rest
50s: max calorie row
10s rest
score = total cals rowed and total push ups
A.
deadlift work up to a top set of 3 reps @ RPE 8-9
B.
-10% for 4 sets of 3 reps
C.
13 min amrap:
200m run
12 TTB
9 deadlifts (185/135)
A.
snatch skills with coach Teddy
B.
“19.4”
for time (12 min cap)
3 rounds:
10 power snatches (95/65)
12 bar-facing burpees
then, rest 3 minutes before continuing with:
3 rounds:
10 bar muscle-ups [15 CTB pull-ups]
12 bar-facing burpees
A.
6 sets:
split jerk x 3 reps
D.
10 min amrap:
2 DB hang clean & jerk R (50/35, Rx+ 60/40)
2 DB hang clean & jerk L
25 DUs
4 DB hang clean & jerk R
4 DB hang clean & jerk L
25 DUs
6 DB hang clean & jerk R
6 DB hang clean & jerk L
25 DUs
8 DB hang clean & jerk R
8 DB hang clean & jerk L
25 DUs
…and so on up the ladder
A.
Back Squat (32X1) 4-4-4-3-3
B.
3 rounds for time:
40 front rack lunge steps (75/55)
300m run
20 TTB
A.
seated press 5-4-4-3-3-3
B.
4 rounds for time:
800/750m bike erg
10 strict pull-ups
400/350m row
10 bench press (185/105)