1st

A. weighted dip; 3, 2, 1; building heavy; rest 2-3 min
B. emom 16 min;
odd; TnG clean; full squat x 3 reps; building from light
even; 8 burpee box jump over; 24/20″; lateral; as fast as possible
+
open workout 13.4
7 min amrap
3 clean and jerk; 135/95
3 t2b
6…
6..
9..
9..
etc..

– rest as needed

15 min Z1 Airdyne

2nd

A. emom 16 min
odd; UB TnG snatch; full; building from 62%; goal is 115
even; 7-8 UB c2b
5 sets;
B1. Push press x 5 reps; fast; + 5 jerk grip OHS; 65#; rest 5 sec
B2. UB muscle up x 2-6 reps; rest 90 sec
+
14 min amrap
25 hang power clean; 95/65
25 thruster; 65
15 GHD situps
15 hang power clean; 135/95
15 thruster; 95
15 GHD situps
5 hang power clean; 155/115
5 thrusters; 155/115
15 GHD situps
— row for max calories if any time remaining

3rd

for time;
5-4-3-2-1
snatch; anyway; 155/115
burpee box jump over; 30/24

– rest as needed

5 sets – every 3 min perform;
12 calories airdyne @ 100%
10 burpees as fast as possible
8 kb swings; 53/35
6 strict HSPU

4th

rest

5th

A. emom 15 min; snatch x 1 rep;
min 1-5; 75-80%
min 6-10; 80-85%
min 11-15; 85-90%
B. back squat;
3 reps 75%
2 sets of 3 reps; 80%
3 reps; 75%
– rest 2-3 min bet sets
+
for time;
15 power clean + push jerk; 13/95; done in sets of 5 TnG
4 muscle ups
12 power clean + push jerk; 135/95; done in sets of 4 TnG
3 muscle ups
9 power clean + push jerk; 135/95; done in a set of 4 then set of 5 TnG
2 muscle ups

-rest as needed

emom 14 min
odd; 12 HR pushups
even; pendlay row x 8 reps; moderate weight

6th

A. 5 sets – every 90 sec – front squat x 1 rep; 90%.
B. clean and jerk; 1@70%, 2@80%,; 5 sec rest bet double; 1@87%, 1@92%; rest as needed bet sets
C. 7 sets – every 2 min; clean pull x 4 reps; 115% of best clean
+
4 sets @ 90% effort; no big drop offs
row 1k
14 burpees
14 OH walking lunges; 115/75
14 pistols
2 muscle ups
70 dubs
– rest 4 min bet sets

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Black Sheep Athletics
Black Sheep Athletics

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