A. Snatch

1.1.1.1 × 3-5 sets @ 82-92%

Quick drop/reset b/t reps (max 15 sec). Start at lower end, build only if no misses.

B. Overhead Squat (Elite/RX+)

Build to a tough 7, then drop to 90% for 2 more sets of 8 reps

C1. Front Foot Elevated DB Split Squat

10-12 reps × 2-3/side @ 2121 — Rest as needed

C2. Hamstring Curls (feet on rower)

12-15 reps × 2-3/side — Rest as needed

3 Min AMRAP:

Legless Rope Climbs — 15ft

Every 5 Min × 2 Sets:

• 4 Snatches (135/95)

• 8 Overhead Squats (135/95)

• 50ft Handstand Walk

AMRAP Bar Muscle-Ups until 3 min mark

Every 5 Min × 2 Sets:

• 4 Burpee Box Jump Overs (30/24")

• 8 Clean & Jerks (135/95)

• 50ft Handstand Walk

AMRAP Bar Muscle-Ups until 3 min mark

A1. False Grip Ring to Chest Hold

20 sec × 3

Rest 15 sec

A2. Strict HSPU

AMRAP unbroken into max reps to 2 min mark × 3 sets

Rest 3-5 min between sets (Elite/RX+: 5 sets)

B. Bent Over Barbell Rows

12, 10, 8 @ 21X1 — Rest 2 min

Increase load each set, ending above 9/10 RPE

C1. DB Bicep Curls (Elite/RX+)

15-20 reps × 2 — Rest 30 sec

C2. Face Pulls (Elite/RX+)

35-45 reps × 2 — Rest as needed

EMOM × 20:

Min 1 — AMRAP 30 sec Toes to Bar

Min 2 — 50ft SA DB OH Walking Lunge (cap 70/50#)

Min 3 — AMRAP 30 sec Chest-to-Bar

Min 4 — 24 Wall Balls (20/14, all to 10ft)

Min 5 — Active recovery on bike/ski

50 sec cap on stations 2 & 4

A. Power Clean

1 rep every 20 sec × 10 reps @ 65-72% 1RM

Speed and positional focus

B. Deadlift

3, 3, 3, 3, AMRAP(-1) — Rest as needed

Build each set, final set @ 85% 1RM. Stop if technique breaks down.

C. Single Leg Sorensen Holds (Elite/RX+)

25-35 sec × 3-5/side — Rest as needed

D1. Adductor Side Plank

35 sec × 3-5/side — Rest as needed

D2. Hollow Body Rock

50 rocks × 3-5 — Rest as needed

3 Sets — Rest 1:30 Between Sets:

400m Run

14 Bar-Facing Burpees

200m Run

3 Sets — Rest 1:30 Between Sets:

8 Bar-Facing Burpees

600m Run

16 Bar-Facing Burpees

Movement & Mobility Path

Choose a session from the Movement & Mobility Path — targeted mobility work to address restrictions and improve movement quality.

A. Clean & Jerk

1.1.1.1 AFAP × 2 sets — 3 min cap per set

Quick drop/reset. TnG not allowed. Use same weight as week 1 clusters.

B. Back Squat

EMOM × 6: 5 reps @ 68-78% 1RM

C. Single Leg KB Romanian Deadlift (Elite/RX+)

8 reps/side × 3 @ 3010 — Rest as needed

D. Pallof Press

12 reps/side × 3 — Rest 30 sec

6 Rounds @ 90% Sustainable Effort:

• 350m Row

• 15 GHD Sit-Ups

• 6 Ring Muscle-Ups

Rest 4 min between sets 3 & 4

3 Sets for Quality — Rest as Needed:

• 4-5 Strict Lean-Away Ring Pull-Ups

• 4-5/side 1-Arm KB Turkish Sit-Ups (light/tech focused)

• 30 sec AMRAP Prone Scap Swimmers

#tttTD351 — 4 Rounds for Time:

15 Thrusters (75/55)

60 Double Unders

15 Overhead Squats (75/55)

60 Double Unders

16 min cap

A. Elevated Wall Walk Complexes (Elite/RX+)

3 reps × 5 sets — Rest 60-90 sec

1 rep = wall walk onto bumper plates + 1 strict deficit wall-facing HSPU

B. 2 Sets:

AMSAP unbroken L-sit; rest 20 sec

Max reps Strict HSPU in 120 sec

Rest as needed between sets

C. Bench Press

12, 10, 8 — Rest 2 min

Increase load each set, ending above 9/10 RPE