Run at Park for 20 Minutes

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Deadlift 285/185
HSPU
T2B
9-7-5-3

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Dri-Fire Carbine/Pistol/Shotgun

10 Minute Stretch

A. Front Squat @ 30X2; 3,2,1; rest 5 min

B. CTB Chin Ups - 15 fast x 3; rest 2 min

C. Row Sprints; 15 sec @ 110% effort; rest 2:45 x 3

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200 M Sprint
10 Ring Dips
400 m Run
5 HSPU
200 m Run
10 Ring Dips
400m run
5 HSPU

10 Minute Stretch

3 x 2 Minute Bas Muai Thai
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10 Minute Stretch
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Split Jerk 5×5 BAR
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5 min AMRAP
15 Push Press - BAR
15 Box Jumps
15 Wall Balls - 12LBS
1 min rest

3 Round

Training:
A. Stretch - Min 10 minutes
B. 3 x 2 Minute RDS Bas Shadow
C. Clean and Jerk - (PVC x 2, PVC x 2, PVC x 1, PVC x 1) x 2; rest 1 min
D. Clean Pulls - 2 sets x 2 reps: rest 1 min
E. Snatch Balance @ PVC; 2 sets of 3 reps; rest 1 min

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• 2 x 100m Freestyle Swim (even pace), rest 0:15 / 100m

Build up

• 4 x 25m Breast Stroke, rest 0:10 / 25m
• 4 x 25m Freestyle Swim, rest 0:10 / 25m

Core (repeat 2 times)

• 4 x 100m Freestyle Swim (tempo), rest 0:20 / 100m
• Rest 0:30 seconds

Warm down

• 4 x 25m Freestyle Easy, rest 0:10 / 25m
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m

Training:

Stretch - Min 10 minutes

A. Snatch - PVC BAR x 2; rest 3 min
B. Snatch Pulls PVC BAR - 2 sets x 2 reps: rest 3 min
C. Back Squat PVC BAR; 2 sets of 1 rep; rest 3 min
D. 30 m sprint @ 60%
walk back x 3
(rest 3 min b/t sets x 3 sets)

Stretch - Min 10 Minutes

A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min
(add weight from last week)

B. Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min
(1st 9 reps on the minute; if all successful take up singles gradually AHAP off the clock)

C. Clean Pull; 3 x 3; rest 3 min
(add weight from last week)

D. Front Squat - 87%; 3 x 2 reps; rest 3 min

E. Sprints: 20 sec all out sprint Rest 2:00 x 5

Courtesy of OPT

500m Row
10 deadlift 185/115
20 Boxjumps
3x for time
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Dri-Fire
SBR

Courtesy of OPT
part 1:
A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min
B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min
(focus on finish position, change of direction, and speed under the bar)

part 2:
3 sets @ 80% - keep below redline at all times
30 sec wall balls
30 sec chin ups
30 sec burpees
30 sec jump rope
30 sec box jumps - 24"/20"
Rest 2:30

part 1:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)

B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

C. Clean Pulls; 3 sets x 5 reps; rest 2 min
(add weights from last week)

D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min

part 2:
Run an easy pace for 10 min - Z1/2

Courtesy of OPT

Rest Day