10 17 17

P

A. Strict HSPU: 3 rds:
40% – 30% – 20% (of max reps)
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

B. DL: Build to H5

OTM [12]: 4 rds
C1: 10 DL (225/155) or 4-6 Cleans (205/135)
C2: 15 GHDSU
C3: Max Cal Bike

D. Accumulate 75 Weighted Hip Extensions (35/25)

 

F

A. Pushups: 3 rds
10-7-4
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

B. DL: Build to H5

OTM [12]: 4 rds
C1: 10 DL
C2: 0:15 hollow hold
C3: Max Cal Row

10 16 17

P

A. 3 Rounds for max reps:
1:00 WB (20/14)
1:00 KBS (53/35)
1:00 Burpee Box Jumps Overs (20″)
1:00 HSPU (Strict or Kipping)
1:00 Cal Row
1:00 REST

OTM [12]: (3 rounds) Full Snatch
B1. 2 @ 70%
B2. 2 @ 73%
B3. 2 @ 76%
B4. Rest

 

F

A. 3 Rounds for max reps:
1:00 Air Squats/Jumping Squats
1:00 KBS (53/35)
1:00 Box Jumps OR Burpees
1:00 PP (75/55) or DB PP (30/20)
1:00 Cal Row
1:00 REST

*Scale to allow you to work for 40-50 sec/min.

OTM [12]: Hang Squat Clean
Increase weight each minute. Min 9-12 should be heavy but shoudl still not result in any missed lifts.

10 14 17

A. T(3), 1PW, FT:

150 ABMSU or 75 T2B

60 BBO (24″/20″)

50 GTO (155/105) or (115/75)

 

B. T(3): In 8 min, establish a 1RM of

Squat Clean or FS (rack)

 

C. T(3):

Run 1200 (1PW, 400m)

Run 400 (as a team)

 

Good luck to Colin as he competes in a team competition this weekend!