Performance

A. E2MOM x 8 sets

3 tng power cleans + 2 hang squat cleans + Jerk

*ascending as you go. Volume is focus

*look at prior weeks #’s for complex

B. AFAP

RX

10 squat snatch 135/93

15 burpee BJO 30”

15/12 ring muscle ups

15 bbjo 30”

10 squat snatch 135/93

*modify weight accordingly.

*modify to power snatch + OHs or straight to squat cleans for squat snatch

*ring muscle ups modify to burpee c2b pull-ups

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Post class

A. Deadlift – heavy 5 rep

B. Bike / Sled

20/15 cal echo

75’ heavy sled push

Rest / recover x 5 working sets

A. Emom x 24

Min 1: :45 hard runner

Min 2: 2 muscle ups + 4 hspu + 6 Russian swings ahap

Min 3: :45 hard rower

Min 4: 3 db devils press + 6 db box step overs : ahap

B. Team:

AMRAP 10

6 deadlift (one partner does 6, then other does 6

5 hang power clean (one partner does 5, then other )

4 shoulder to overhead (same as above)

30 double unders (each – same as above)

20 bar lateral burpees (break up however)

WL Wed

A. Split Jerk Wave

3.2.1.3.2.1.3.2.1

B. Back Squat 5RM + 1-2 x 5 @90%

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Post class

A. 10-20-30-40

Cal ski

Wall balls

50’ HS walk

B. Bent over barbell row 5 x 10

C. 10–15 min core work

A1. 5 clean pulls / speed deadlifts (not tng) + 4 hang power clean

A2. 10-15 ghd sit-ups

4-5 target working sets. building to heavy on complex

*18 minutes

B. Sets

18/14 cal row

21/16 cal c2 bike

14 alt Db snatch ahap

Rest 3 minutes btwn

Monday “Murph” Prep

***Bring vests today if planning to use a Vest for Murph.

A. Cyclical Pull-up Skill Session

Strict ——>Kipping ——-> Butterfly

B. For time:

800m run w/ vest

Into,

5 rds w/ Vest

5 pull-ups

10 push-ups

15 air squats

Into,

1k run w/ Vest

Into,

6 rds without Vest

5/10/15 ^

Into

1200m run without Vest

A1. Clean grip deadlift – 5RM

A2. Triple bounding work

B. 150/120 c2 bike cal afap

*Emom x 4 burpee box jump overs 24/20

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Post class

A. Hang muscle snatch – 5×5

B. 5 rds

40 double unders

20 ghd situps

10 strict Hspu

Team Thursday Fun

A. Min 0-10

Breakup however choose

1k row

800m run intervals

40 synchro burpees

Rest 2

B. Amrap 10 – 1:1

7 t2b

9 box jump overs

11 shoulder to overhead 95/63

Into,

Max squat clean in 12 min

A. 3 cleans + 2 front squats + jerk ; max in 18 minutes

B. MAP Training @70-80%
AMRAP 12
1 legless Rope Climb / Rope
2 DB Devils Press ahap
4 Box Jumps 30/24 step down
8 Russian Swings 70/53