A.
strict press 7-6-5-4-4
B.
14 min amrap
1-2-3-4-5-6…and so on up the ladder rounds of “triplet”
50 DUs after each round
“triplet“
4 CTB pull ups
6 push ups
8 push press (115/75)
A.
strict press 7-6-5-4-4
B.
14 min amrap
1-2-3-4-5-6…and so on up the ladder rounds of “triplet”
50 DUs after each round
“triplet“
4 CTB pull ups
6 push ups
8 push press (115/75)
A.
back squat 2-2-2-1-1
B.
For Time:
25 toes to bar
20 front squats (95/65)
300m run
20 front squats (95/65)
300m run
20 front squats (95/65)
25 toes to bar
A.
split jerk skills and drills
B.
for time:
30 box jump overs
30 toes to bar
600m Run
20 box jump overs
20 toes to bar
400m Run
10 box jump overs
10 toes to bar
200m run
A.
5 sets:
pause front squat x 4 reps @ ~70-75% (heavier than last Friday)
B.
for time:
4 rounds:
12 front rack lunge steps (6/leg) (95/65)
25 DUs
3 rounds:
15 front squats (95/65)
25 DUs
2 rounds:
10 thrusters (95/65)
25 DUs
(Rx+ 115/75 and 30 DUs)
A.
5 sets:
3 reps segment clean deadlift
B.
4 mins max reps DB burpee box step overs (50/35)
immediately into:
800m run for time
A.
strict press 8-8-6-6-5
B.
3 sets:
2 mins amrap: max cal row
1 min rest
2 min amrap: 3 CTB pull-ups + 6 push ups + 12 KBS
1 min rest
A.
Back squat work up to a top set of 2 reps @ RPE 9-10
then, -10% for 3 sets of 2 reps
B.
12 min amrap:
9 thrusters (95/65)
9 TTB
36 DUs
A.
5 sets:
4 reps pause front squat (2s pause at bottom)
B.
800m run
40 DB hang clusters (hang squat clean thruster) (50/35)
800m run
A.
4-5 sets:
5 reps segment clean deadlift
B.
for time:
15-12-9-6
power cleans (135/95, Rx+ 155/105)
TTB
A.
5 sets:
Strict Press
Sets 1-2: 8 reps at 90-95% of 8RM from last week*
Sets 3-4: 8 reps at 85-90% of 8RM
Set 5: max reps at 85% of 8RM
*If you do not know your 8RM overhead press from last week, use today to establish an 8RM in 15 mins
B.
7 sets:
EMOM: 7 burpees over the erg + max cal row
rest 3 mins
7 sets:
EMOM: 7 push press (115/85) + max reps box jump overs