A. Power Clean TnG 3RM, 2RM 1RM B1. 1 set Max UB C2B B2. 1set Max UB HSPU C. 18min EMOM 1- C2B 50% of B1 2- HSPU 50% of B2 3- 3 Hang Power Clean @ @ 115/73, 155/103, 185/123

A. 4RFT: – 25 Cal Row – 20 WB @ 20/14, 30/24 – 15 KBS @ 24/16, 32/24 – 10 OHS @ 75/53, 115/73, 135/93 – 2min rest B. Stretch/Foam Roll: 5 passes on foam roller on low back or hamstrings 2-3 jefferson curls with…

A1. 15min AMRAP -3 Deadlift @ 65% -6 Pull Up/3 MU -8 Heavy Wall Ball -500m Row B1. 5min rest C1. 12min AMRAP -3 Deadlift -6 Pull Up/ 3 MU -8 Heavy Wall Ball -30/20 cal Air Bike

A1. Bench Press 5/3/1RM A2. Alt Bent-Over DB Row x 6-8/arm 2min rest x 3 B. 9 Min EMOTM: 1- 3-5 Strict T2B + 3-5 Kipping T2B 2- 8-10 SeeSaw Planks 3- 10 Turkish Situp (lay on back w/ straight legs, weights in each hand…

A1. Back Squat. 10 Min to build to a heavy single. A2. Back Squat 4 x 4 @ 80% of A1; 2:00 rest btw sets. B1. E2Mo2M, 10 Min: – 6 Bar Facing Burpees – 4 Power Snatch (Fx: 4 OHS; Rx: 95/63; RTG: 115/73);…

A. 15min EMOM: 1- 6 box jump + 6 HPSU (scale with Push-Up or ring push ups 2- 6 Burpee Over DB + 8 Alt DB snatch (15/25) (35/50) 3- 8 KBS + 20 Around the body swings B1. 5min rest C1. Repeat EMOM D1….

A. Eccentric Squat Clean.Front Squat 1.3 ; 15min to Build to Max B1. Bench Press x 3-4 @ 22X1 Small Build from last week B2. Arnold Press x 15 1min rest x 3 C1. Pullup (fx: 8 UB Banded Pullup, rx: 6-8 UB Strict, rtg:…

A1. Max distance in 18 min: Partner Row. 6 T2B + 250m Row Sprint. Alternate efforts with partner. B1. 3:00 Rest C1. Max distance in 18 min: Partner Bike. 8 KbS (24/16, 32/24) + 15 Cal Sprint. Alternate efforts with partner.

A. 3sets: -6/arm Alt Arnold Press in Tall Kneeling Position -20 Band Pull Aparts -4/side goblet Cossacks Squat B. Power Snatch.Snatch Balance.OHS x 1.1.1 Build tough complex in 15min C. 16min EMOM 1- 6-8 HSPU (rtg: 6-8strict HSPU) + 6 T2B 2- 6 Burpee Over…

A. Back Squat 3, 2, 3, 2 First Wave: Set of 3 and 2 should be same as last week Second Wave: Increase weight if possible. If not use same weight B. 3rds: 20 Cal Row 10 C2B (RTG: C2B; Rx: COB; Fx: Jumping C2B)…