W3

Thursday- Gym Warm Up + Cl&J Int + Sq/Pull EMOM + Mixed MAP

3 sets not for time:

6 Unbroken Muscle Ups

12 Unbroken Toes to Bar

55 Double Unders

+

A. Clean + Front Squat + Jerk, build to tough complex in 15 min

- 275

+

12 min EMOM - Complete, that was bad

1st- 10 Thrusters, 135#

2nd- 15 CTB Pull-Ups

+

3 sets @ high consistent effort - 5:24, 5:27, 5:24

Row 35 Cals

30 Wallball, 20#

15 Toes to Bar

55 Double Unders

Rest 2 min b/w sets

Friday- Press Int + MAP 5/5

A1. Push Press @ 20X2, 3 x 2 reps, rest 30 sec

- 205

A2. Clapping Push-Ups, 3 x 15 reps, rest 3 min

+

5 min @ 85-90% - through the round of 8+2 Squat cleans

Squat Clean, 135#- 2, 4, 6, etc…

Strict HSPU’s- 2, 4, 6, etc..

Toes to Bar- 2, 4, 6, etc..

Rest 5 min

5 min @ 85-90% - 4 + 5 Snatch

5 Power Snatch, 115#

10 Bar-Facing Burpees

Rest 5 min

5 min @ 85-90% - 3+14 WB

21 Wallball, 20#

5 Muscle Ups

Rest 5 min

5 min @ 85-90% - 3+5 Box Jump

Row 15 Cals

15 Box Jumps, 24”

Saturday- Gym Warm Up + FSQ Int + LP1/2

3 sets not for time:

12 GH Sit Ups

12 Box Jumps, 24” -practice efficiency rebounding verses step down

3 Wall Walks

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A. Front Squat + Chains @ 13X1, build to 2RM in 15 min

+

3 sets @ 97%

30 sec AMRAP Power Clean to OH, 115# - 10-11-11

30 sec AMRAP Box Jumps, 24” 12-12-12

30 sec AMRAP Lateral Burpees over Bar 8-8-9

30 sec AMRAP Cals on Bike 7-8-8

Rest 8 min b/w sets

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10 min Bike Cool Down

Monday- Gym Warm Up + Snatch Int + Cl/TTB EMOM + Mixed MAP 4

3 sets not for time:

10 CTB Pull-Ups (work on staying tight and finishing 10 reps AFAP)

12 HSPU’s

Row 20 Cals

+

A. Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec @ 70-80% for 5 reps into 1/60 sec for 5 reps @ 80-90% **if no misses, continue off the clock as high as possible

- finished @ 220, with a couple misses along the way, didn't feel good, was in the car all morning

+

12 min EMOM - completed, unbroken the whole way, these EMOMs are getting rough

1st- 8 steps Front Rack Lunges, 185#

2nd- 15 Toes to Bar

+

3 min @ 85-90% - 1+ 6 Cal

30 Double Unders

20 Cals Row

10 Squat Clean, 95#

Rest 2 min

3 min @ 85-90% - 1 + 10PS

15 Power Snatch, 75#

10 Car-Facing Burpees

Rest 2 min

3 min @ 85-90% 1+ 8 Cal

30 Double Unders

20 Cals Row

10 Squat Clean, 95#

Rest 2 min

3 min @ 85-90% - 2 + 3 PS

15 Power Snatch, 75#

10 Car-Facing Burpees

Tuesday- Hinge/Press Vol + Row Intervals + Test

A1. Power Clean TnG, 3 x 10 reps, rest 60 sec, 155, 165, 175

A2. DB Push Press, 3 x 6-8, rest 60 sec, 55's

A3. Strict HSPU’s, 3 x AMRAP Unbroken, rest 90 sec, 10,9,8, felt like i could've gotten 12-14 on the first but i fell off the wall

+

Row 1000m @ 2 sec faster than last week, rest 90 sec x 3, Man my legs were dead, had no drive on the rower, couldn't even keep it as fast as last week

Rest 3 min

5 rounds for time: 7:23, not happy with it, did all the cleans in singles to save shoulders for the WB, did the WB's in 15, 10-5, 10-5, 10-5, 15, just wasn't a good day overall, but its been a good 3 weeks over all

5 Power Clean, 145#

10 Pull-Ups

15 Wallball, 20#