A.

deadlift

work up to a top set of 5 reps @ RPE 9

B.

3-4 drop sets with  -10% less for 5 reps

C.

For time:

21-15-9

power cleans (155/105)
burpee box jumps

A.

snatch skills and drills with coach Teddy

B.

14 min amrap:

8 overhead lunge steps (95/65)

8 OHS

8 CTB pull-ups

A.

5-6 sets:

2 split jerks 

B.

for 7 mins:

    EMOM: 7 box jump overs + max reps power C&J (115/85)

rest 3 minutes

for 7 mins:

    EMOM: 7 Push Press (115/85) + max reps bar-facing burpees

A.

Back Squat (32X1) 6-6-5-5-4

B.

for time:

75-50-25 WBS

150-100-50 DUs

10 rounds for time:

10-9-8-7-6-5-4-3-2-1 bench press (155/105)

5 strict pull-ups

200m run

A.

deadlift

work up to a top set of 5 reps @ RPE 8

B.

4 drop sets of 5 reps with -10% less 

C.

7 sets, one set every 2 mins, each set for time:

250/200m row + 12 TTB

A.

snatch skills and drills of Teddy’s choice

B.

for time:

800m run

10 C&J (135/95)

600m run

10 C&J (135/95)

400m run

10 C&J (135/95)

A.

5-6 sets:

1 push jerk + 2 split jerks

B.

13 min amrap:

3-6-9-12-15….and so on up the ladder

wall walks

TTB

100m run after each round

A.

deadlift

work up to a top set of 6 reps @ RPE 9.5-10 (heavier than last week!)

B.

3 sets of 6 reps @ -12% less than the top set

C.

EMOM 10 mins:

odd mins: 12 front rack lunge steps (135/95)

even mins: 9 deadlifts + 9 hang power cleans (135/95)*

*scale reps as needed!

30 min amrap:

teams of 2:

P1 – 2 rounds of:

   5 strict pull-ups

   10 push ups

   15 KBS

   30 DUs

P2 – rows for max cals until P1 is done with 2 rounds then switch stations