Week 3

September 14 - 19th

Day 1

A. 4 x AMRAP (-1) cgbp 215# rest 2-3min btw sets  8/7/6/6

B. 4 x AMRAP (-1) weighted pull-ups @ 40#, rest 2-3min btw sets  6/5/5/6

C. 1 set strict hspu to failure  6

+

3:33 (1:46.5)
3:32.7 (1:46.3)
3:31.3 (1:45.6)

D. Aerobic Power Intervals

3 x 1000m row, rest 3:55 btw sets 

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  16/16/?/14/12/13

A2. 12sec sled push @ 300#, rest 2min then back to A1, x 6  93’3/87’/72’5/47’/61’7

PM

A. 12min to build 1RM hang power snatch, rest exactly 5min  135/155/165/175/185/195/205 ugly

B. AMRAP 6:00 @ 85% effort

4 t2b

8 wall balls to 11’

2 hang power snatch @ 80% of B

rest 6-8min then C  165#  5+12

C. AMRAP 4:00 @ 85% effort

1 hang power snatch @ 90% of B

3 burpee muscle-ups  185#  4 rounds

Day 3

A1. AMRAP (-2) snatch grip deadlift @ 280#, rest 30sec then A2  2/3/3/3

A2. 100’ sled tow w/long straps – 315#, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 30 tgu – 24kg, total reps, alt arms, perform 6 unbroken ctb pull-ups @ 0:00, 3:00, 6:00, 9:00, 12:00…

-rest as needed-  16:38

C1. 10 ghd sit-ups, rest 30sec then C2

C2. 30sec Sorenson hold, rest 30sec then back to C1, x 5

D. practice flexibility

Day 4

5 rounds:
10:00 AD
:30 FLR and SB R&L

Day 5

A. 10-15min Snatch Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 snatch, load bar each minute until you reach limit… if you fail a rep, rest to top of minute and try again… if you fail again, shut it down… start at 135#

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)  135/155/165/185/195 F/195 F/195

C. AMRAP 8:00 @ 80% effort

1 snatch @ 85% of B  165#

2 rope ascents

200m run

rest 3:45  4+ Run to street

+

20 strict hspu for time  3/3/3/3/3/3/2  4:38

Day 6

Barbell set @ 95#

A. AMRAP 2:00 @ 80% effort, x 2  10 BJ / 11 BJ

200m run

30 deadlifts

25 bjsd – 24”

rest 4min then B

B. AMRAP 2:00 @ 80% effort, x 2  1+15 / 1+11

10 hang power clean to overhead

10 burpees over bar

rest 4min then C

C. AMRAP 2:00 @ 80% effort, x 2  2 / 2+3

10 ohs

30 double unders

rest 10-15min then repeat A + B + C