Push Press: 6-6-6-6+

11 min
Superset: 5x:
8 Alt Arm Seated Double DB Zpress
right into:
8 Alt Arm Plank Push Up
1 min Rest

7 min AMRAP:
30 DU
10 T2B

20 min EMOM of Alt:
Even: 2 Regrip Squat Snatch
Odd: 1-5 RMU

10 min AMRAP:
8 Squat Snatch (65/95)
8 Strict Pull ups

High Box Jumps 3-3-3-3

Back/Front Squat: 6-6-6-6+
All at SAME load! Heavy Moderate 76-85% - High side of the range for week 3.

Double DB/KB Split Lunge 4-5 sets of 8 R/L

5 min AMRAP:
12 Box Jump Overs (20/24)
12 Box Step Ups (20/24)

Hang Power Clean 4-3-2-1
DL Week 2: 4-4-4+

8 min: SLDL with 1 DB 8 R/ 8 L,

WOD:
7 min AMRAP:
16 DB Snatch (35/50)
12 C2B

25 min AMRAP: Partner
Pick a machine: Bike. Row, Ski

1 partner Accumulate as many cals as possible
2nd partner AMRAP - 1 full round:
5 Wall Walks
15 WB (14/20, 9/10)
15 KBS (35/53)
20 Step Back Lunges with KB in goblet (35/53)

Alternate per round

Week 2: 4-4-4+
All at SAME load!

Push Press 11 min
Superset: 4x:
10 Alt Arm Seated Double DB Zpress
right into:
10 Alt Arm Plank Push Up
1 min Rest

WOD:
8 min AMRAP:
8 T2B (scale: AMSU)
12 Box Jump Over (20/24)

20 min EMOM of Alt:
Even: 3 Tng Power Cleans
Odd: 6-12 Ring Dips

WOD:
10 min AMRAP:
12 Power Cleans (85/135)
6 SHSPU (Comp: 12 SHSPU)

In Prep: High Box Jumps 3-3-3-3+

Back/Front squat
Week 2: 4-4-4+ (All at SAME load!)

10 min to get in: Cossack Squats (W or W/O load) 4x10

WOD: 5 min Max Rep Rig Touch Burpee

Hang Power Clean 4-3-2-1
DL: Week 1: 8-8-8-8+
8 min for Quality: Sets of 12 Double DB Alt. SLDL

WOD:
7 min AMRAP:
20 KBS (35/53)
4 WW

25 min AMRAP:
400m Run
25 DB Goblet Squats (35/50)
15 SPU
Down & Back of the building Dball/MB/Sandbag Carry

Push Press - Week 1: 8-8-8-8+

Superset: 4x:
12 Alt Arm Seated Double DB Zpress

right into:

12 Alt Arm Plank Push Up
1 min Rest

WOD: 7 min Max Rep T2B

*Every time you break you have 16 Box Step Ups (20/24)

20 min EMOM Alt:
Odd: 3 TnG Power Snatch
Even: 1-3 RC

WOD:
9 min AMRAP:
9 Power Snatch (65/95)
9 C2B

High Box Jumps 3-3-3-3
Back/Front Squat: Week 1: 8-8-8-8+
Double DB/KB Split Lunge 4x10 R/L

WOD: 3 min Max Rep: DU

Front Squat 8-6-4-2-2-2

Fran:
For Time:
21-15-9:
Thruster (65/95)
Pull Up

24 minute E3MOM:
Every 3 minutes: Run 400m - Rest the remainder of the time.

Score: Slowest and fastest 400m’s completed.