4th

A. 8 sets; slow snatch Dl + snatch with 3 sec pause @ knee; 80%; rest as needed
B. emom 20 min
odd; 1 clean + 1 front squat 225/155
even; 1 rope climb
+
for time
20 reps of;
1 power clean + 4 alt front rack back lunges + 1 push press; 155/105

– rest as needed

3 RFT
10 power clean 155/105
60 dubs

5th

A. back squat heavy triple in 10 min; then 2×3 @ 90%
B. emom 16 min;
odd; 4 UnBroken Touch n Go Snatch; full; building from 60%
even; 7 t2b
+
12 min amrap
125 dubs
75 wall ball
25 c2b

6th

A. clean and jerk; build to heavy single
B. emom 10 min;
10 push press 115/75#
– goal is for whole emom to be push press; if absolutely needed, may turn into push jerk
+
10 min amrap @ 90%
8 HR pushups
6 ring rows; ring sternum height; feet on 20″ box
4 box jump; step down; 24″/20″
run 100m

– rest 5 min

10 min amrap @ 90%
5 man makers; 20#/35# per hand
row 350m

– rest 5 min

10 min amrap @ 90%
40 dubs
20 walking lunges
3 power clean; 155; singles

7th

rest

8th

A. 6 sets; snatch + 2 OHS + snatch balance + OHS; rest 2 min; you choose starting weight; build heavy
B. emom 14 min;
odd; 7 wall ball 30/20; if you do not have a 30# ball shoot 1 foot above normal target
even; 2-4 muscle ups
+
for time;
20 back squat 225/155; may use rack
30 kb swings 70/53
40 t2b

– rest 10+ min

50 dubs
15 UB power snatch;115/75
50 dubs
10 UB power snatch
50 dubs
5 UB power snatch
– if power snatches are broken; then is a 20 burpee penalty performed at that time

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Black Sheep Athletics
Black Sheep Athletics

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