A. OHS
3×5
2 Sec Pause in Bottom
Rest 3 Min
B. Behind the Neck Snatch Grip Push Press
3×5
Rest 2 Min
-
21-15-9 (12 Min Time Cap)
Power Snatch @95/65
Front Squat
rest 5 Min
21-15-9 (12 Min Time Cap)
Wall Ball
Box Jump (step down)
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Helen
3 RFT
400m run
21 KBS @1.5/1
12 Sit Ups
-
Rest
-
If full recovered…
A1. Good Mornings
3×5
Rest 1 Min
A2. Strict TTB
AMRAP – 2
Rest 3 Min
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A. Back Squat
Men 3×5
Women 3×7
Rest 4 Min between Sets
B. Shoulder Press
Men 3×5
Women 3×7
Rest 3 Min between Sets
-
3 RFT
15 PC @135/95
15 STO
I know that I said we will be testing Helen next week, but I am moving it up to tomorrow. We will will also test 13.3 on Tuesday, then deload for the remainder of the week.
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12 Min To build to a Max Thruster
May be taken from a rack, dont jerk it
-
14 Min EMOM
Even – 5 Thrusters @55% of above
Odd – 5 Muscle Ups (sub Pull Ups)
Rest 6 Min
14 Min EMOM
Even – 10 Thrusters @75/45
Odd – 10 Pull Ups (If you subbed pull ups above, sub 5 Dips)
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15 Min AMRAP @80%
5 Power Cleans @95/65
10 burpees
200m Run
Rest 4 Min
10 Min AMRAP @90%
10 PC @95/65
15 Burpees
200m Run
Rest 2 Min
5 Min AMRAP @100%
15 PC @95/65
30 DU
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Regional Team Event 4
Conga Line (stadium style)
30 Wall Balls
30 CTB
30 Pistols
30 DB Snatches @70/50
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A. Deadlift – 3×5
Rest 4 Min
B. Snatch Balance – 5×3
Rest 3 Min
-
3 RFT
5 Hang Squat Snatch @95/65
10 OHS
200m Run
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10 Min AMRAP @80%
2 Muscle Ups (sub CTB/Pull Ups at sub maximal effort)
10 No Push Up Burpees
30 DU
rest 2 min
5 Min AMRAP @95%
4 Muscle Ups (sub CTB/Pull Ups at near maximal effort)
10 No Push Up Burpee Box Jumps
rest 4 Min
10 Min AMRAP @85%
10 Pull Ups (sub dips at sub maximal effort)
15 Sit Ups
20 DU
rest 2 Min
5 Min AMRAP @100%
10 CTB
30 Sit Ups
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A. Back Squat
Men – 3×5
Women – 3×7
Rest 4 Min
B. Bulgarian Split Squat
3×8-10
Rest 2 Min between sides
-
20 KBS @1.5/1 AFAP
AMRAP Unbroken Wall Balls Ass to Grass- Scale the WB weight and/or target height so you are doing just a few
x4
Rest 4 Min between efforts
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