A. Above Knee Hang Squat Snatch, 1 rep every 2 min x 6 sets - start @ 135lb, add 5 lb per set - keep going up if it feels EZ
B. Back Squat @ 20X1, 5 reps @ 75% RM x 4 sets, 3 min
C. Squat Clean and Split Jerk, 1 rep per min x 10 min - 5 min @ 175lb, 5 min @ 185lb
D. 7 unbroken Ring Muscle-ups x 5 sets, rest as needed b/t
E. 15,12,9 for time:
unbroken Toe to Bar
unbroken GH Sit-ups - no pausing
A. 170#
B. @203#
C. Completed
D. Completed.
E. 4:01
8
Saturday - Event 6 training
For time:
50 cal Row
50 Box Jump Over - 20”
50 DL - 120lb
50 Wall Ball - 14# to 10 ft
50 Ring Dip
14:14
8
Sunday
AM - FSq/RC/HSPU/Pistol
EMOM x 15 mins:
1st - 2 legless rope climb
2nd - AMRAP Strict HSPU to 2” Deficit
3rd - 10 Front Squat @ 125lb
Completed. HSPU were 14/8/8/7/6. Legless rope climbs got really tough I didn't touch the beam on the final 2
7
PM - Row based MAP
5 sets @ high effort:
500m Row
15 Bar Facing Burpees
20 Pistols
4 min b/t sets
3:53
3:56
4:00
3:55
3:58
9
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