10 18 20 or 10 19 20

P

A. 5 sets
1 Pausing FS + 1 FS
*3sec in bottom on the pause
*60,63,66,69,72% of 1RM FS

B. 5 sets
1 Squat Clean Thruster
*65,70,75-85% of 1RM Jerk

C. 7 RFT
200m Run
7 Thrusters 95/65
7 BF Burpees

F

A. FS 5 x 5
*increasing load each set

B. PP
*5×5 bar or 5×8 DB

B. 7 RFT
200m Run
7 DB Thrusters
7 Burpees

WU: 2x
10 AS + 100m Run + 10 Pushups
BB5s

10 17 20

P

A. q(3:00) x 7
12 Thrusters 75/55
9 PS
9/7 cal Row

B. 3 sets
25 GHDSU
50’ double DB WL

F

A. q(3:00) x 7
12 DB Thrusters (light weight)
10 DB Hang Snatch (single or double)
9/7 cal Row

B. 3 sets
25 ABMSU
50’ WL

WU: 2x
10 KBS + 8 AS + 6 pushups

BB5s

10 16 20

P

A. “Helen”
3 RFT
400m Run
21 KBS
12 PU

B. FT [10]
300’ HS Walk
*3 BMU each break

C. q(2:00) x 5
1 Pausing OHS (2 sec in bottom)
1 OHS

F

A. “Helen”
3 RFT
400m Run
21 KBS
12 PU or Pulldowns

B. HS Practice with Coach [10]
*Wall HS, kick ups, shoulder taps

C. q(2:00) x 5
5 FS (increasing load each set)

WU: 2x (30sec each)
Jog + pushup to down dog + PVC pass throughs