Superset

3 sets of:

3 Strict Presses @ 70% of 1RM Strict Press

and

Max Effort Pull-Ups [targeting 8-12]

(L1- banded; L2- kipping; L3- strict)

 

Running Drills

 

MetCon:

10 min EMOM:

100 m Sprints

Score: Weight / Total Pull-Ups / Slowest Time

Work up to a heavy sets
Clean + hang clean (below knees) + Split Jerk

AMRAP 30min

10 HSPU
10 Bar Over Burpees
10 Thrusters 42,5/30kg
10 Pull Ups
10 Knee Hugs 20/10kg
10 Jumping Squats
10 Knee Hugs
10 Power Snatch

6 min EMOM
3x box front squats @ 70% of 1RM

1a) jumping push up 4x6
1b) boxjumps with fast contact 4x5
1c) chin ups 4x3

Focus: Deadlift

4 x 4 @ 80% of 1RM DL

MetCon:

21-15-9:

Wall Balls (L1/L2- 14/10; L3- 20/14)

Bar Over Burpee COMBINED WITH Deadlift (L1- 135/95; L2- 185/115; L3-225/135)

 

[Do a burpee, jump over the bar; then perform DL – Then, burpee again, and so on]

 

Score: Weight / Time

EMOM 20min

Even - 50 DU
Odd - 15 Burpees

EMOM x10:
3 Hang power clean
3 Front squat
3 Push Jerk

90/90 stretch

[starting from 0:28]

3 RFT
10 clusters @40/25
20 alternating overhead lunges
30 squat jumps