“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.

A.
Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters

AFAP (As Fast As Possible)
30 Deadlifts 80/55kg
800m Run
30 Overhead Squats 42,5/30kg

“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)
It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.