A. Power Clean - 3x2
135-165-195-215-235-250-265
+
HPC x 1 x 2 - 285-300
B. Front Squat - 8-5-3-1-1-1-5 (320)
225-255-270-290-290-300-255
C. Back Squat 20 rep - 255#
D1. Wtd Dips - 8-5-3-1-1-1-5-AMRAP BW
30-65-80-100-100-100-65 + 23(+3)
D2. Wtd Pull-ups - 8-5-3-1-1-5-AMRAP BW
25-55-70-90-90-90-55 + 14(+1)E. 50 TGUs - 40#
A. 3 Pos Snatch - 70% - 155 1.1.1 x 3
95-115-135-155-155-155
B. 2-3 Muscle-ups EMOM for 30 reps
3-3-3-3-3-3-2-2-2-2-2-2 (11:15ish)
C. Ring HSPUs - 3-3-3-3
+
For time:
20 kbs 2/1.5pood
10 Bench Jump Overs D/B
20 wall balls – 20/14# to 10 ft
10 Bench Jump Overs D/B
20 kbs 2/1.5 pood
10 Bench Jump Overs D/B
20 wall balls – 20/14# to 10 ft
10 Bench Jump Overs D/B
20 kbs 2/1.5 pood
10 Bench Jump Overs D/B
20 wall balls – 20/14# to 10 ft
10 Bench Jump Overs D/B
Time: 6:25-30ish
A. Press 8-5-3-1-1-1-5
125-145-155-160-160-160-145
B. Deadlift 8-5-3-1-1-1-5
135-225-315380-430-460-485-500-510-430
5 sets of
C1. Pendelay Rows x 5
145-155-165-175-185
C2. Pistol Squats x 14
C3. Hindu Push-ups x 14
Saturday 6-8
Tabata WOD
Airdyne
Push-ups
Sit-ups
Body Squats
Good Mornings
+
Airdyne - 6 min @ Z1
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