Thursday

A. CloseGrip BP 3 sec neg and 1 sec pause at top
3-4 x 5
rest 3 min
B. Strict Press Cluster rest 2 sec at top and on the shoulders ;
2.2.2 x 3
rest 3 min and 10 sec on the rack between reps
rest as needed  
Row 1K @ 90-90% of most recent 1K test
rest 1:1 x3

Friday
Oly + Hope

or

Oly +
A. Strict Press - build to a 1RM in 6 min
B. amrap unbroken 1-5 HSPU ladders in 6 min
C. Prowler Push high - 20 m grinder pace; rest walk complete recovery x 5

Or
A. 3 position Hang Power Snatch - 1.1.1 x 4; rest 2 min
B. Strict Press - build to a 1RM in 6 min
C. amrap unbroken 1-5 HSPU ladders in 6 min
D. Prowler Push high - 20 m grinder pace; rest walk complete recovery x 5
+
Hope

Saturday

for time: 100 wall balls - 20  
rest 10 min  
for time: 100 CTB chin ups if you are not to 50 CTB in 5 minutes switch to regular pullups (if you did Hope on Friday do 100 2 pood swings)
rest 5 min  
for time: 100 DU's


 


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