#Strength
2 @ 40% in 2” still/4” push ladder (+ 5%), 5x4 @ day max reps of:

• BB overhead squat

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
21-18-15-12-9
Sumo DLHP 115/75lbs
Burpees to 6″ target

4-5b. Bitch Work
3 Rounds
20/16 Assault Bike calories
20/16 Calorie row
Rest 1 minute
20/16 Calorie row
20/16 Assault Bike calories
Rest 1 minute

4-5c. Strength
Find your 5RM ‘Pretty’ touch and go deadlift
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts. You will get three chances to find a 5RM and the goal is to add to it every time. Keep them respectable.

4-5d. Accessory/Gymnastics
100 Kipping HSPU for time*
*Complete 30 double-unders every time you break
Open season is closing in on us. True open standards should be used as often as possible. Make yourself a permanent line somewhere in the gym and be very strict about crossing it with every rep.

For time:
50 SQUAT CLEAN OR POWER CLEAN + FRONT SQUAT 45/30kg
100 BURPEES
200 DU
4K ROW

“Jeremy”
AMRAP 4:
5 Hang Squat Snatch (60/42.5)
10 Burpee over bar

2 minute rest

“Ben”
AMRAP 4:
10 Power Clean (60/42.5)
20 Pull-Ups

2 minute rest

“Beau”
AMRAP 4:
15 Box Jump Overs
30 Wall balls (20/14)

3 rounds
40 DUs
12 T2Bs

15 min time to find a heavy double in power clean.

Back squat 5×5 @90% of the 5RM you found during test week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

Focus 1: Snatch Pulls 2x3 @ 95%, 3x2 @ 105%

 

Focus 2: Tall Snatch 10min EMOM of 3 reps @ 25%

 

Metcon: 10 min AMRAP

 12 KB Snatches 55/35

 9 Toes to Bar

 

Score: Rounds + Reps

7 rounds for time of:

• 95-lb. power cleans,
• 7 reps 95-lb. thrusters,
• 7 reps 7 bar-facing burpees

A.
Five rounds, every 3 minutes:

5 x Deadlift
Max reps of Strict HSPU

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.