• 50 Russian KB Swings

Strength:

A) 6 Sets: (EMOM)

• Clean x 1

B) 2 Sets:

• Hang Power Clean x ME

Skill:

• 200m Run

In Remaining Time Complete AMRAP:

• 2 Thrusters
• 2 Pull Ups
• 4 Thrusters
• 4 Pull Ups
• 6 Thrusters
• 6 Pull Ups
• 8…
• 10…

*After each run begin where you left off.

• 10 Minutes Mobility

• 50 Russian KB Swings

Strength:

A) 6 Sets: (EMOM)

Clean x 1

• Set 1 = 65-70%
• Set 2 = 70-75%
• Set 3 = 75-80%
• Set 4 = 80-85%
• Set 5 = 85-88%
• Set 6 = 88-90%

B) 2 Set: (Every 2:30)

• Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

*Goal is 5# increase each week if 90% is below 285#, and 10# increase each week if 90% is above 285%

Skill:

• 200m Run

In Remaining Time Complete AMRAP:

• 3 Thrusters 95/65
• 3 Pull Ups
• 6 Thrusters
• 6 Pull Ups
• 9 Thrusters
• 9 Pull Ups
• 12…
• 15…

*After each run begin where you left off.

• 50 Russian KB Swings

Strength:

A) Clean x 1 (EMOM)

• Set 1 = 65-70%
• Set 2 = 70-75%
• Set 3 = 75-80%
• Set 4 = 80-85%
• Set 5 = 85-88%
• Set 6 = 88-90%

B) 2 Set: (Every 2:30)

• Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

*Goal is 5# increase each week if 90% is below 285#, and 10# increase each week if 90% is above 285%

C) 7 Sets: (Sets 1-3 = EMOM, Set 4-7 = Every 2 Minutes)

Back Squat

• Set 1 = 1 Rep @ 60%
• Set 2 = 1 Rep @ 70%
• Set 3 = 1 Rep @ 80%
• Set 4 = 1 Rep @ 85%
• Set 5 = 1 Rep @ 90%
• Set 6-7 = 5 Reps @ Drop Weight of 45# if 90% is over 330#, and 35# if 90% is under 330#

*Goal to increase weight for Sets 6-7 each week 5# is 90% is below 330#, and 10# each week if 90% is above 330#.

D) 2 Sets: (Perform After WOD)

• Simi-Stiff Legged Sumo Deadlift x 10
• Banded Hip Bridge x 20

Skill:

• 200m Run

In Remaining Time Complete AMRAP:

• 3 Thrusters 95/65
• 3 Chest to Bar Pull Ups
• 6 Thrusters
• 6 Chest to Bar Pull Ups
• 9 Thrusters
• 9 Chest to Bar Pull Ups
• 12…
• 15…

*After each run begin where you left off.

• 10 Minutes Mobility