18th

A. back squat; heavy double + chains (if possible) in 10 min; then 2×2 @ 90%
B. 5 sets; clean + 2 front squat + jerk + 2 back squat + jerk; build from 75%; rest as needed
+
5 sets for times;
for 500m
12 wall ball
12 t2b
50 dubs
– rest 3 min bet sets

19th

5 sets;

A1. 2 snatch; TnG; + 2 Snatch Bal + 2 OHS; building heavy; rest 90 sec
A2. large set of unbroken muscle ups; no matter where youre at; leave 1-3 in the tank each set; rest 90 sec
+
3 RFT
20 c2b
20 bar facing burpees
20 OHS 135/95

– rest as needed

4 sets; every 3 min; row 35 sec as hard as you possibly can

20th

A. clean and jerk; heavy single
+
for time
50 t2b
40 BJO; 24″/20″
30 DL 225/155
20 HSPU
10 thrusters 135/95

– rest as needed

10 min row for max meters

21st

A. front squat heavy double in 10 min; then 2×2 @ 90%
B. emom 16 min
odd; TnG power snatch x 5 reps; build as possible from 70%
even; 1-4 muscle up + 25 dubs
C. emom 12 min;
odd; 5-7 strict hspu
even; mixed grip wtd pullup x 2 reps; heavy
D. emom 12 min
odd; strict press x 3 reps; heavy
even; rope pullup x 4 reps/arm; opposite hand at elbow height
+
4 sets for times;
row 700m @ 85%
20 unbroken goblet squats; 53/35

22nd

rest

23rd

A. snatch to heavy single
B. emom 20 min;
odd; TnG squat clean x 3 reps; you choose; should be moderate
even; 8-10 c2b pullups
+
for time;
15 power snatch 135/95
run 800
15 full snatch 135/95

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Black Sheep Athletics
Black Sheep Athletics

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