A. TNG Power Clusters


A 1. Daily max in TNG power clusters for triples.

A 2. Thirty reps on 75ish percent of 3.1. Two sets of five reps as TNG and with the barbell taken down to the shoulders. Two sets of five reps with the bar taken down directly to the thighs. Ten singles as fast as possible."

B. For time in teams of 2:

200 Wall Balls 10/6kg

*ball can never touch the ground, partner not doing wall ball must hold side plank.

17.30 Mobility

A. Hip Mobility

B. Core strength for neutral spine

 18.30 Gymnastics

 A. Skill: Frogstand/Teeter/Crow/Planche Progression

B. 5x 1-5 Tuck Push Ups on Parallettes

C. 10min AMRAP of:

10m Burpee Broad Jumps

10m Bear Crawl

19.30 Weightlifting

A. Deadlift

A.1 Ten reps, touch and go, strongest mix-grip.

A.2 Ten reps, touch and go, weakest mix-grip.

A.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.

B. Snatch Pulls

B.1 Daily max in snatch pulls for triples.

B.2 Do three additional sets of triples on 90% of 3.1.

B.3 Do three additional sets of five reps on 75% of 3.1.

B.4 Do one set of 15 reps on 60% of 3.1 but as TNG.