MAP training

10 rds for time:
3 ring dips
6 kbs 40kg
5:08

+

15-12-9-6-3
Chinups
Goblet squat 32kg
3:29

+

300 double unders
4:38

+

5 rds
10 DL 135#
10 lateral barbell burpees
5:46

+

75 box jumps @ 30" step down
4:04

A. Depth dhspu every 20 seconds for 15 mins
6" depth
Completed with some failures

B. 3 bar MU on min for 7 mins
Completed, last 4 sets on rings

C. 5 unbroken 32kg KB push press for 10 rds
Completed, 9:08. 4 failures

D. AD 97% x 45sec x 4rds, 5min rest
Completed

Squat/snatch/clean

A. Back squat 3-3-1-1-1
225, 235, 255f, 245, 250

B. Above/below knee hang snatch 1.1
115, 135, 145, 155, 160

C. Clean/front squat/split jerk
1.2.1 x 4
165, 185, 195, 205

Deadlift/hang clean/snatch ladder

Deadlift 1.1 x 3
375

Hang power clean 3-3-2-2-1-1
185, 205, 225, 235, 245, 250

Snatch touch and go unbroken ladder
3 @ 145
5 @ 135
7 @ 125
9 @ 115

Completed in 2:50

MAP scenarios

21-3
Wallballs
24kg KB swing
7:54 unbroken

5min

75 burpees no jump
4:06

5min

150 double unders
30 KB push press, 16kg each hand
150 double unders
5:59

5min

100 AD cals
Incomplete, 24 cals in min 1

Hdspu/bar MU/AD

20 min hdspu to depth, 1 every 30sec
5" depth with skullmat
Completed

2 bar MU on min for 10mins
Completed

AD @ 97% x 5, 4min rest
Completed
36mph - 30 mph

Squat/snatch/clean

Back squat 3-3-2-2-2, rest 5min
205, 215, 225, 235, 240

Power snatch-Snatch 1.1 x 5, rest 5min
135, 145, 155, 160, 165

Clean and jerk, used 7mins
185, 205, 215, 225

Squat/row/burpees

Back squat with chains 2 x 5, 1min rest
50% 1rm (300#)
150# + chains

Push jerk/split jerk 1.1 x 5, 1min rest
205#
Completed

Row 45s/90s @ 90% damper 10, 10 rds
Between 238m and 245m

Lateral barbell burpees AMRAP x 5
30s/90s
15,15,15,14,14

Snatch/HDSPU

Snatch 1rm
200#

155# snatch x 30 for time
10:28

"JT"
21-15-9
Handstand pushups
Ring dips
Pushups

20:36

MAP

5rds:
30s R arm kb snatch @ 24kg (12reps)
30s L arm kb snatch @ 24kg
60s rest
60s row (1:40 pace, 290m+)
60s rest
30s thrusters @ 45# (15reps)
30s box jumps @ 24" step down(15reps)
60s rest
60s Airdyne (23.5-25.5mph)
60s rest

Varied

Split jerk 2x5 @80%
240#

Front squat 1x3
240

Squat clean cluster 1.1 x 3
185, 200, 205

Thruster 3x5 @165#
CTB 4.4.4.4.4 x 5
Completed

Hdspu to plates (35 and rogue green)
Every 20 second for 15 mins
40 reps, 5 fails

MAP

5 min on/ 5 min rest
10 min rest before 2nd set of 3

10 Russian KB @ 40kg
20 Wallballs
4 rds

21 box jumps @ 20"
7 chinups
4 + 19

Airdyne for Cals
103 cals

10 power clean @ 95#
20 wallballs
3 + 10

50 double unders
7 chinups
4 rds

Airdyne for cals
98

Squat/jerk/row/burpees

Back squat with chains @ 45% 1RM
2 x 5, 1min rest
228.5# (1RM 285#)

Split jerk/BTN split jerk @ 205#
1.1 x 5, 1:30 rest
Completed

20 rds:
30 second row/60 second rest
Completed, 1:32 pace avg

Tabata burpees
8,8,8,8,7,8,7,7

Snatch/HDSPU

Hang snatch 2rm, no drop between reps
170#
Power snatch Cluster 1.1.1.1 4min rest
145, 150, 155, 160

21 strict hdspu
3 legless rope climb
21 kb pushpress @24kg
2 legless
21 kipping on plates (rogue yellow)
1 legless

14:50

MAP

90 second airdyne
60 second rest
30 second WB
30 second KB @ 32kg
30 second burpee
60 second rest

10 rds

MAP

5 min on/5 min rest

5 hang snatch @65#
5 pullups
5 box jumps @24"

6 rd/5+10rd

10 ghd situps
10 deads @95#
10 walking lunges

4 rd/4+10 rd

15 airdyne cals
5/arm KB snatch @24kg

5 rd/5rd