Back squat heavy triple

-build up heaviest triple of the day, start from ~80% and then increase. 3-4 heavy sets, not more.

Hang snatch, five sets of heavy two.

1. min 1 round of Cindy
2. min 5 x clean & jerk 60/40 kg
3. min 2 x mu, 4 x hspu, 8 x KB swing 24/32 kg
4. min 5 x snatch 60/40 kg

40 min emom

For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box
♂ 24-in. box

Time cap: 20 minutes

-Movements / Efficiency
-Strategy
-Practice rounds

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

For Time:
10-1
Power Snatch 50/30kg
Box Jump 60/50cm

Time Cap 8min

5x2 Back Squat AHAP

EMOM until failure (max 15 min)

Every minute:
3 power cleans
3 front squats
3 push jerks

*use maximum 65% of 1 rm C&J.

For time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

"U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."