5/11

GROUP A
A. Front Squat @ 22X1; 4-5 reps; x4, rest 3 min
B. Tall Squat Clean; 10 min tech work – light loading
C. 10 min;
5 HSPU (Kipping)
5 Chest To Bar Pullup

GROUP B
A. Front Squat @ 41X1; 4-5 reps; x5, rest 2 min
B. DB Walking Lunge; 20 reps; x4, rest 2 min
C. 10 min;
5-8 Single Arm DB Strict Press (HEAVY)
5-8 Bent Over DB Row

1/11

GROUP A
A. 3-pos Power Clean (high hang.above knee.below knee); 1.1.1; x6
B1. Deadlift @ 22X1; 2-3 reps; x4, rest 2:30 min – build on last week
B2. HSPU; AMRAP; x4, rest 2:30 min
C. Powell Raise @ 40×0; 5-6 reps; x3/arm, rest 30 sec between arms

GROUP B
A. Clean Pull.Power Clean; 1.1; x6
B1. Deadlift @ 4221; 4-5 reps; x5, rest 2 min – build on last week
B2. Ring Pushup @ 2020; AMRAP; x5, rest 2 min
C. Powell Raise @ 40×0; 5-6 reps; x3/arm, rest 30 sec between arms

29/10

GROUP A
A. Hang Power Snatch; 2 reps; x5, rest 2 min
B. Power Clean; 3-2-2-1-1; x5, rest 90 sec
C. 10 min;
20 UNBROKEN Wall Ball
AMRAP Muscle Up
D. FLR on elbows; 5 min

GROUP B
A. DB Russian Stepup; 10 reps/leg; x3, rest 1 min between legs
B. Bulgarian Goatbag Swing @ 3111; 10-12 reps; x3, rest 2 min
C. 10 min;
10 Goblet Squat (HEAVY) @ 30×1
10 Bent Over Single Arm KB Row @ 20×1
D. FLR on elbows; 5 min

25/10

GROUP A
A. Hang Power Snatch; 1 every 30 sec for 7 min
B1. Deadlift @ 22X1; 3-4 reps; x5, rest 2 min
B2. Strict Ring Dip @ 21×1; AMRAP; x5, rest 2 min
C. DB Ext Rot @ 50×0; 5-6 reps; x3/arm, rest 30 sec between arms

GROUP B
A. Power Clean; 1 every 30 sec for 7 min
B1. Deadlift @ 5231; 4-5 reps; x5, rest 2 min
B2. Hand Release Pushup; AMRAP; x5, rest 2 min
C. DB Ext Rot @ 50×0; 5-6 reps; x3/arm, rest 30 sec between arms