120 min
WU for 15 min
Skillwork: HSW practice for 15 min

1.SPP (skill)
A. Practice pistol skill progressions from video > DONE

B. Barbell Efficiency
Push jerk - 4 x 7
27.5 35 35 40

2.Strength
Alternate
A1. Front squat w/ 2 sec. pause 5 x 3 @AHAFA, r. 2 min.
50 55 60 60 60
A2. Deadlift - 5 x 5 @ 75-80 % , r. 2 min.

3.Cool down
5 min AB

15 dips
15 push press (65lbs)
15 pull ups

10 thrusters (95lbs)
10 burpees
20 thrusters
20 burpees
30 thrusters
30 burpees

4 rounds:
10 pull ups
15 plyo push ups
20 air squats

50 toes to bar
100 leg levelers

A) 5 ROUNDS
5 STRICT PULLUP
5 AIR SQUATS
5 PUSHUP

B) 5 SETS OF 5
BENT OVER ROWS
START AT 115 AND BUILD TO HEAVY SET OF 5

C) 21-15-9
BACK SQUAT 135
HSPU

7 min amrap
- 7 goblet squats 20kg
- 7 kb swings 20kg
- 7 pullups

Score is total amount of reps performed

For time:
3 Rounds of
400m run
21 KB Swings 24/16kg
12 Pullups

rest until 10:00min

then
For time:
5 Clean & Jerk 60/40kg
10 Pushups
15 Squats
4 Clean & Jerk 60/40kg
10 Pushups
15 Squats
3 Clean & Jerk 60/40kg
10 Pushups
15 Squats
2 Clean & Jerk 60/40kg
10 Pushups
15 Squats
1 Clean & Jerk 60/40kg
10 Pushups
15 Squats

"JT's on a Boat"

21 Handstand Pushups, 21 Ring Rips, 21 Pushups
21 Calorie Row

15 Handstand Pushups, 15 Ring Dips, 15 Pushups
21 Calorie Row

9 Handstand Pushups, 9 Ring Dips, 9 Pushups
21 Calorie Row

Back Squat 3x8 at 70%
- used 145lbs for set 1, set 2-3 used 115 for technique work

Modified JT: 50 double under between every round 18 min cap
21-15-9
HSPU, Ring Dip, Push Up
-scaled HSPU to foot-on-box HSPU
16:50

7 rounds of:
15 pullups,
10 elevated med ball pushups (closegrip),
10 (5 each leg) romanian single leg lunges with dumbells,
single leg boso ball elevated hamstring curls x (7 each leg) + 8 at the end

5 Snatch
3 High Box Jumps
1 Rope Climb
Rest 2 Minutes
7 Rounds – Each for time

A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM Snatch

C.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

D.
Every minute on the minute for 18 minutes:
Minute 1: 8-10 Alternating Reverse Lunges (185/125 lb – back rack)
Minute 2: 8-10 Supinated-Grip Strict Pull-Ups
Minute 3: 20/15 Calorie Row