Run 2 miles

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)

AMRAP 15min:

300m Row
30 x Wallball (10 feet target)

1. Snatch grip Push press behind neck: 3x2

2. Pause OHS: 10x1 (10s. pause in squat position)

EMOM 10min:

Snatch x1 (below knees)

(Add weights every sets)

5K Run

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

4a. Bitch Work
3 Rounds
Run 1200m
Rest 5 minutes

4b. Gymnastics
8 Rounds
50ft. HS walk – For time (work on speed)
Rest as needed between rounds

Power Snatch from Power Position-  high hang from mid-thigh, working on shrug starting with bar and working up to 40-50% of Snatch 1RM

*Threshold Training

 

10 Min. EMOM- power snatch from power position, 3 reps at 40-50% of 1RM Snatch

 

6 Min EMOM- 100m sprints

 

Score: Slowest Sprint

A. Snatch build to a tough double in 10mins

B. emom – PS TnG x 5 115/75# + 15 DU – 6mins

+

5 sets 75-95% effort
5 PS TnG 65-70% of 1rm
10 KBS 2/1.5pd
15 box jump sd 24/20″
rest 90sec increase pace per set show in split times

+

Row 20sec 97% effort
rest 10sec x 8
record total meters

Notes:
– warm up to 40% of 1rm Snatch before starting clock for A
– work on quick turnover on PS TnG work and DU
– increase pace each set for 5 sets
– max meters don’t hold back on row"

5 rounds for time of:

• 155-lb. squat cleans, 7 reps
• 14 kettlebell swings, 1.5 pood