17/12

GROUP A
A. Power Clean; 1 rep; x7, rest 1:30-2 min
B. Squat Clean; 1 rep; x5, rest 1:30-2 min
C1. High Bar Back Squat @ 50×1; 4-5 reps; x4, rest 30 sec
C2. Ring Dip @ 30×0; AMRAP; x4, rest 30 sec
C3. Scap Pullup @ 50×0; AMRAP; x4, rest 2 min

GROUP B
A. Front Squat @ 50×0; 5-6 reps; x5, rest 1:30-2 min
B. High Hang Squat Clean; 1 EMOM – 10 min
C1. DB Walking Lunge; 20 reps; x4, rest 30 sec
C2. Hand Release Pushup; AMRAP; x4, rest 30 sec
C3. Negative Pullup @ 50A0; 5-6 reps; x4, rest 2 min

12/12

GROUP A
A. Deadlift @ 22×1; build to heavy single with good form
B. 8 Min AMRAP Power Clean
C1. DB Split Squat @ 30×0; 10-15 reps/leg; x3, rest 30 sec – back foot elevated
C2. L-Sit On Rings; ALAP; x3, rest 30 sec

GROUP B
A. Deadlift @ 22×1; Build to 5rm with good form
B. Power Clean; 1 every 30 sec for 8 min
C1. DB Split Squat @ 30×0; 10-15 reps/leg; x3, rest 30 sec
C2. Leg Lowering Abs @ 30×0; 10-15 reps; x3, rest 30 sec

11/12

A1. DB Ext Rot @ 3010; 6-8 reps/arm; x3, rest 30 sec
A2. Powell Raise @ 5010; 4-6 reps/arm; x3, rest 30 sec
B1. Trap 3 @ 3010; 8-10 reps/arm; x3, rest 30 sec
B2. Bent-Over Scap Retraction with KB; 20×1; 10-12 reps/arm; x3, rest 30 sec
C. DB Flat Bench Flyes @ 41×0; 8-12 reps; x4, rest 60 sec

10/12

GROUP A
A. Front Squat @ 20X1; Build to 1rm
B. Squat Clean; Build to 1rm (10 min)
C. 5 min AMRAP HSPU / OR Strict Hand Release Pushup
D. 5 min AMRAP Chest To Bar Pullup / OR Strict Pullup @ 20×0

GROUP B
A. Front Squat @ 20X1; Build to 5rm
B. Squat Clean; 1 EMOM – 10 min
C. 5 min AMRAP Hand Release Pushup
D. 5 Min Strict Pullup @ 20×0

7/12

GROUP A
A. Split Jerk; 3-3-2-2-1-1; 3’s @ 60% / 2’s @ 70% / 1’s @ 80%
B1. OH Squat @ 30×1; 3-4 reps; x4, rest 90 sec – heavier than last week
B2. Knees to Elbows; AMRAP; x4, rest 90 sec
C. 1 round for time;
Row 400m/300m
Run 200m
15 burpees

GROUP B
A. Push Jerk; 3-5 reps; x5, rest 1:30-2 min – tech work not heavy
B1. Standing DB Strict Press @ 22×1; 4-5 reps; x5, rest 2 min
B2. Hanging Knee/Leg Raise; ALAP; x4, rest 90 sec
C. 1 round for time;
Row 300m/200m
Run 200m
15 burpees

5/12

GROUP A
A. Muscle Snatch; 2-2-2-1-1-1; rest 1:30-2 min – drop each rep
B. Deadlift @ 23XX; 3 reps; x3, rest 3-4 min – dump each rep @ top
C. 100 forward lunges AFAP – push off heel
D. Side Plank; ALAP in 90 sec; x3, rest 60 sec

GROUP B
A. Power Clean; 1 rep; x10, rest 60-90 sec – work on catch
B. Deadlift @ 32×1; 5-7 reps; x5, rest 2 min
C1. DB Russian Stepup; 8-12 steps/leg; x3, rest 30 sec
C2. Side Plank; ALAP in 90 sec; x3, rest 60 sec