A. Push Press – 3×5 (not TNG moderate load); Rest 2 minutes B. Bench Pull – Build to an 8RM (https://www.youtube.com/watch?v=5xc-MT_6j3I) + 30-20-10 C2B Pull-Ups
B. Power Snatch – Build to a heavy single in 10 minutes (no misses, sound technique) C. Back Squat – 3×5 @31X1 Tempo; Rest 2
A. Strict Pronated Pull-Ups – Build to a heavy set of eight (weighted if needed) B1. Strict Press – 5×5 @21X1 Tempo; Rest 60-sec B2.
A. Power Clean – 3, 2, 1, 3, 2, 1, 3, 2, 1 (first wave moderate, second wave tough, third wave heavy) B. Segmented Clean Pull
Recovery Work 3x 5 minutes Row 5 minutes Jog 5 minutes Assault Bike 5 minutes Ski Erg + 20 minutes of skill work Ring Supports
A. No Feet No Touch Snatch – EMOM 10 minutes 2 reps (similar load to last week) B. Hang Squat Clean Thruster – EMOM 10
A. Push Press – Build to a 10RM B. Push Press – 2×10@90% of ‘B’ C1. Dumbbell Neutral Grip Bench – 4×5 @21X1 Tempo; Rest 60-sec
A. Power Snatch – 3, 2, 1, 3, 2, 1, 3, 2, 1 (first wave moderate, second wave tough, third wave heavy) B. Back Squat
A. 9 minute EMOM 1 – 5/arm Off-Set Ring/TRX Row 2 – 3 Wall Climbs 3 – 6 Medball Slams B. Strict Ring Pull-Ups –
A. 9 minute EMOM 1 – 30-sec Ring FLR 2 – 20-sec/side Suitcase Hold 3 – 8 Dynamic GHR https://www.youtube.com/watch?v=lZbONXtf07g (first variation in video) B. Power Clean
A. Push Press – 3×5 (not TNG moderate load); Rest 2 minutes B. Bench Pull – Build to an 8RM (https://www.youtube.com/watch?v=5xc-MT_6j3I) + 30-20-10 C2B Pull-Ups
B. Power Snatch – Build to a heavy single in 10 minutes (no misses, sound technique) C. Back Squat – 3×5 @31X1 Tempo; Rest 2
A. Strict Pronated Pull-Ups – Build to a heavy set of eight (weighted if needed) B1. Strict Press – 5×5 @21X1 Tempo; Rest 60-sec B2.
A. Power Clean – 3, 2, 1, 3, 2, 1, 3, 2, 1 (first wave moderate, second wave tough, third wave heavy) B. Segmented Clean Pull
Recovery Work 3x 5 minutes Row 5 minutes Jog 5 minutes Assault Bike 5 minutes Ski Erg + 20 minutes of skill work Ring Supports
A. No Feet No Touch Snatch – EMOM 10 minutes 2 reps (similar load to last week) B. Hang Squat Clean Thruster – EMOM 10
A. Push Press – Build to a 10RM B. Push Press – 2×10@90% of ‘B’ C1. Dumbbell Neutral Grip Bench – 4×5 @21X1 Tempo; Rest 60-sec
A. Power Snatch – 3, 2, 1, 3, 2, 1, 3, 2, 1 (first wave moderate, second wave tough, third wave heavy) B. Back Squat
A. 9 minute EMOM 1 – 5/arm Off-Set Ring/TRX Row 2 – 3 Wall Climbs 3 – 6 Medball Slams B. Strict Ring Pull-Ups –
A. 9 minute EMOM 1 – 30-sec Ring FLR 2 – 20-sec/side Suitcase Hold 3 – 8 Dynamic GHR https://www.youtube.com/watch?v=lZbONXtf07g (first variation in video) B. Power Clean
