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.
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
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