Thursday

A.

deadlift – build to a tough single, RPE 8

B.

15 min amrap:

12 burpee box jump overs (24″/20″)

9 toes-to-bar

X deadlifts:

Round 1 – 21 deadlifts (155/105)

Round 2 – 15 deadlifts (185/135)

Round 3 – 12 deadlifts (225/155)

Round 4 – 9 deadlifts (275/185)

Round 5 – 6 deadlifts (315/205)

Wednesday

A.

8 sets:

2 seated presses 

B.

5 sets:

In 2 mins, complete:

50 DU (buy-in), then in time remaining, amrap:

   8 CTB pull-ups

   8 single arm push press left (50/35)

   8 single arm push press right

rest 2 mins between sets

Friday

A.

3 sets: hang muscle snatch + high hang snatch + hang snatch

B.

3 sets: high hang snatch + hang snatch

C.

4 sets: hang snatch

D.

9 min amrap:
6 OH lunge steps (3/leg) (95/65)

9 OHS (95/65)
9 TTB

Wednesday

A.

seated press 3-3-3-2-2-2

B.

1 Round:

   8 chest to bar pull-ups

   8 Burpee Box Jump Overs (30/24)

Directly Into…

2 Rounds:

   8 chest to bar pull-ups

   8 Box Jump Overs (24/20)

Directly Into…

   32 burpee CTB pull-ups

Monday

A.

4 sets:
hang power clean + power clean + jerk @ 55-70%

B.

EMOM for 10 mins:
clean & jerk x 1 rep @ 75-85%

C.

“13.4”

7 min amrap:

3-6-9-12-15-18…and so on up the ladder

C&J (135/95)

TTB