A.

5-4-3-3-3 back squats

B.

4 sets (8 total work intervals)

90s amrap: 200m run + max reps front rack lunges

30s rest

90s amrap: 200m run + max reps KBS

30s rest

A.

split jerk skills and drills

B.

4 sets:

2 push jerks + 1 split jerk

D.

5 sets: 

90s amrap:

5 burpees over the bar 

5 hang C&J (135/95)

rest 90s between sets

A.

five sets:

tempo strict press 5-5-4-4-3 (31X1)

B.

10-12 TOUGH inverted bar rows

C.

for time:

10-8-6-4-2

ring MUs (sub 2x pull ups + 2x push ups)

devils press

box jump overs

A.

Segmented Clean Deadlift (3131) 2-2-2-2-2 

B.

“The Chief”

5 sets:

3 min amrap:

   3 power cleans

   6 push ups

   9 air squats

1 min rest between sets 

pick up where you leave off each round

A.

4-5 sets:

snatch deadlift + power snatch + snatch

B.

4 sets, one set every 4 mins, each set for time:

200m run

12 hang power snatches (75/55, Rx+ 95/65)

9 HSPUs (sub 15 push ups, Rx+ add deficit)

A.

superset

3-3-3 back squat

5-5-5 front squat

B.

for time:

1k row

50 thrusters (95/65)

A.

3 sets:

3 push press

B.

4 sets:

3 push jerks

C.

5 sets:

2 min amrap:

10 push presses (115/75)

10 KBS

10 box jumps

rest 2 mins between sets

pick up where you left off each round

A.

4 sets:

3-5 reps strict weighted pull-ups

5 strict press

B.

4 sets, one set every 5 mins, each set for time:

300m run

15 WBS

12 CTB pull ups

A.

tempo segmented clean deadlift (3131) 3-3-3-2-2

B.

15 min amrap: 

alternate full rounds with a partner

9 power cleans (155/105) + 15/12 cal row

A.

5-6 sets:

1 snatch (80-90%)

if you have been attending regularly, building on the heavy single from last week. If not, practicing snatch technique closer to 70-75% range

B.

9 min amrap:

3 thrusters (135/95)

6 burpees over the bar

9 TTB