(Squat) Clean + Front Squat + Push Press + Jerk

3 sets of 3

Pause back squat 5x4

A)

Amrap 12
40 floor press 30kg
25 push presses 30kg

B)

For time:
30 Abmat situps
20 hang power cleans 40kg
30 Abmat situps
15 power cleans 40kg
30 Abmat situps
10 squat cleans 40kg

C)

Amrap 12
12 cal row
12 ring dips
12.burpees

4 Sets of 5 reps @+5lbs from last Monday

Then

12 Minute AMRAP

5 C2B Pull ups
5 Burpee Box Jumps

Tire slams - squat hold
Burpees - hollow hold
Shoulder to over head - front bar hold
jumping squats - plank hold
Push ups - farmers hold

WARM-UP

A) 2 Rounds of:

200m Row
– Rest 30 Seconds
200m Run
– Rest 30 Seconds

B) 20-16-12-8:

Abmat Sit-Up

10-8-6-4:

Front Squat, with an empty bar

STRENGTH

Back Squat

6 sets x 3 reps

STRENGTH TIP

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

WORKOUT

10 Rounds For Time:

5 Thrusters*
5 Toes-to-Bar
5 Burpees

AX:45#/35#
RX:75#/55#.
RX+:95#/65#

WORKOUT TIP

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

All movements should be unbroken! Scale load as needed.

Tabata*:
(8 rounds of 20 seconds work and 10 seconds rest for each exercise)

-Front Squat (95/65)
-Push Up
-Box Jump
-Sit Up

*Record low round for each exercise
11-10-5-7

Warm Up

Run 200
*10 Thrusters at 45lbs
Run 200
*10 Thrusters at 65lbs
Run 200
*10 Thrusters at 95lbs

A. Pistol Volume - Add weight every round ( Finished with a POOD)
B. 4 Rounds
•440m Run
•5 SQ Cleans 185lbs
•5 Muscle Ups + Dips

25 Minute cut off

• Got through 3.5 Rounds in 20 mins then had a muscle up conniption... sigh Finished though. ** Bonus - Shouldered a 250lbs Atlas on third attempt. Probably will pay for that later.

Military bench press 4x3

Find your 5 RM thrusters