WL

Alternating EMOM for 12:00 of:

Even – 3 Hang Snatches (just above the knee) – beginning @ 60% of 1RM and working up to a heavy load (heavier than last week)

Odd – 12 Box Jumps (no rebounding) 24/20″

Note: This begins @ 0:00, therefore there will be 7 sets of Snatches and 6 sets of Box Jumps. The goal here is a little less thinking, and a little more classic CF “exertion” lifting. The idea is that the athletes will do something more natural when they are warm and not overthinking each lift. Make sure they understand there needs to be enough load on the bar to be challenging, but not to encourage bad lifting.

Strength/Skill

1a) 4X8 Barbell Bent Over Rows – heaviest possible across, rest 60 seconds

1b) 4X5 Tempo (3 counts down, 3 count pause in the bottom, 3 counts up) Kettlebell Overhead Squats (each arm) – heavy enough weight to be challenging but not to affect tempo, rest 60 seconds

Conditioning

12:00 AMRAP of:

60 Calorie Row
50 OHS 95/65#
40 Shoulder to Overhead 95/65#

Strength/Skill

Back Squat:

1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – Rest 90 seconds, % is based of all-time 1RM minus 5%

Conditioning

For time:

100′ Walking Lunges
75 KB Swings 24/16kg
50′ Walking Lunges
25 Clusters (Clean + Thruster) 115/75#

RX+ 32/24kg

135/95lb

*15:00 time cap.

Aerobic Capacity-

40:00 AMRAP @ Conversational Pace
Row 500
Then…
5 Rounds
5 Pullups
10 Hand Release Pushups
15 Air Squats

WL

10X3 Banded Deadlifts @ 75% (focus on speed)

30sec rest

Strength/Skill

1a) 4X5 Behind the Neck Push Press (Jerk grip) – work to a heavy set of 5, rest 60 seconds

1b) 4X30 second ME Ab-Mat Situps – (NO HIP SLAMMING!!!) rest 60 seconds

Conditioning

7 rounds of:

12 Burpee Box Jump Overs 24/20″
12 Pullups

Rest 1:1

*15:00 time cap.

RX+ C2B 30/24