AMRAP – 20
200m Run
2 Rounds of
10 Wall Ball
10 Pull Ups
200m Run
200m Run
10 DL 185/115
10 Ring Dips
+
10min Mobility
Work on a sticky/gnarly area that gives you problems. Ask coach for guidance
A. Back Squat 8×3 @80%
B. Press 3@70%, 3@80%, ME@90%
+
50s Row/10s Rest
40s Row/20s Rest
30s Row/30s Rest
40s Row/20s Rest
50s Row/10s Rest
then
4min AMRAP
4 PC 155/105
8 Burpees
*record cals + reps
3 RFT
5 Squat Clean @70%
5 Bar MU (scale – 10 CTB or pull up)
5 Challenging HSPU
+
6 sets
8 Heavy KB Swings
100m Sprint
rest 1 min
General Track
————-
BS 5×5 @75%
+
21-15-9
Cal Row
Push Press (don’t be a jerk) 115/75
Box Jumps
—————-
Strength Track
———–
A. Hang Snatch 5×3 @65%
B. BS 5×5 @75%
C1. Close Grip Bench/Floor Press 4×6
C2. Challenging Ring Rows 4×8
D1. Wgt GHD Hip Ex 3×15
D2. Hollow Rocks 3×30
Kipping/Butterfly Skill Work
*If proficient, MU skill work
+
3 sets
ME CTB Pull Ups
800m Run
ME Pull Ups (min 8)
– rest 4 min
Record times/reps
EMOM – 10
Odd – 3 TnG Power Clean (Building)
Even – 30s Handstand Walk/Hold
+
5 RFT
5 DL 275/185
10 Burpees
