130 min

1.Skill
A. HSW practice for 20 min
B. Butterfly pull up practice for 20 min
C. BMU practice for 10 min

2.Skill
Barbell / Gymnastics / SPP
A. 18-minute EMOM, rotating through
(1) – Power clean and jerk > bar muscle up x 2 reps
(2) – Toes to bar – Set of 5 to 15 repetitions / 6 reps
(3) – Wall ball – Set of 15 to 25 repetitions / 15, 10 lbs ball

3.SPP (Conditioning)
A. 3 rounds for time
21 cal Row
15 Burpees over the rower
9 Bar muscle up > 9 kipping HSPU
Result: 14.17

1. 10 min AB + mob.

3 rounds:

7 power snatch
7 squat snatch
7 power clean and jerk
rest 2 min

5 power snatch
5 squat snatch
5 power clean and jerk
rest 2 min

3 power snatch
3 squat snatch
3 power clean and jerk
rest 2 min

Use the weight so that you can go all the sets TNG. Start with an empty barbell / light weight, add weight for each round during the rest.

Row, 300 m
15 Box Jumps, 24 in
10 Overhead Squats, 40 kg
5 D-Ball Ground-To-Over-Shoulders, 50 kg
Row, 300 m
15 Box Jumps, 24 in
10 Overhead Squats, 40 kg
5 D-Ball Ground-To-Over-Shoulders, 50 kg
Row, 300 m
15 Box Jumps, 24 in
10 Overhead Squats, 40 kg
5 D-Ball Ground-To-Over-Shoulders, 50 kg
Row, 300 m
15 Wall Balls, 9 kg
10 Handstand Push-ups
5 D-ball Bear Hug Squats, 50 kg
Row, 300 m
15 Wall Balls, 9 kg
10 Handstand Push-ups
5 D-ball Bear Hug Squats, 50 kg
Row, 300 m
15 Wall Balls, 9 kg
10 Handstand Push-ups
5 D-ball Bear Hug Squats, 50 kg

AMRAP 15:

12 Power Cleans (52.5/35kg)
12 Front Rack Reverse Lunges (6 ea)
20 Lateral Bar Hops
30 Double Unders

• Goal is consistent sustainable pace throughout with relatively light barbell.

5 Rounds of, 60s Max Reps:
60s Assault Bike for Calories
60s Mountain Climbers
60s UB Farmer Carry (32/24kgs)
60s Double Unders
60s Hollow Rocks
60s Rest

• Alternate Options for Assault Bike: - Ski Erg - Rowing - 60s 50m Shuttle Sprints

For time:

• 1000m Row
• 10 Push presses 40kg
• 800m Row
• 8 Clean and jerks 50kg
• 600m Row
• 6 Hang Power Cleans 60kg
• 400m Row
• 4 Power Cleans 70kg
• 40 Cal Assault Bike
• 4 Power Cleans 70kg
• 60 Cal Assault Bike
• 6 Hang Power Cleans 60kg
• 80 Cal Assault Bike
• 8 Clean and jerks 50kg
• 100 Cal Assault Bike
• 10 Push presses 40kg

Every Minute on the Minute x 15:
Hang Power Snatch

Lots of reps with a short turn around time again today. Keep the weight medium-heavy, focus on an aggressive 2nd pull, and, even though they’re Power Snatches, pulling under the bar with consistent footwork.

Post loads to comments.

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Performance
AMRAP 12 Minutes:
4 Bar Muscle-Ups
8 Handstand Push-Ups
12 Squats

Fitness
AMRAP 12 Minutes:
4 Knees-to-Elbows
8 Push-Ups
12 Squats

Post rounds, reps, and Rx to comments.

On the 0:00…
80/60 Calorie Row
On the 10:00…
3 RFT:
10 Power Snatch (135/95)
10 Bar Muscle-Ups
On the 20:00…
80/60 Calorie Row
On the 30:00…
3 RFT:
10 Thrusters (155/105)
10 Burpee Box Jump Overs (30/24)
On the 40:00…
80/60 Calorie Row
On the 50:00…
3 RFT:
10 Power Clean and Jerks (175/115)
10 Ring Muscle-ups

CLEAN

Every Minute x 15:
Power Clean

Lots of reps with a short turn around time again today. Keep the weight medium-heavy and focus on an aggressive 2nd pull and, even though they’re powers, pulling under the bar with consistent footwork.

Post loads to comments.
Exposure 7 of 8

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For Time:
30 Sumo Deadlift High Pulls 95/65
15 Burpees
30 Thrusters 95/65
15 Burpees
30 Sumo Deadlift High Pulls 95/65

The barbell should be medium-heavy for both movements.

Post time and Rx to comments.