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Monday

STRENGTH
EMOM x 6 MINUTES
5 Snatch Grip Behind the Neck Push Jerk*

-Rest 2:00-

EMOM x 6 MINUTES
3 Hang Power Snatch**

*Option to build weight every other round.
Build to a Moderate weight.

**Option to build weight every other
round. Build to a Moderate-Heavy weight.

WORKOUT
5 min AMRAP
5 HSPU or 8 HRPU
10 TTB

2:00 rest

AMRAP x 13 MINUTES
Max Hang Power Snatch (95/65)*

*Each break complete
15 Slam Balls
(20/10) + 30 Double Unders.

Tuesday

STRENGTH
4 SETS 4@2:00
10/10 Single Arm Single Leg KB RDL
12-15 Barbell Hip Thrusts
3 Tempo Back Squats (32X1)*

WORKOUT
FOR TIME
5 Deadlifts (275/185)
10 Box Jumps (30/24)
15 Deficit Push-Up*
10 Deadlifts
20 Box Jumps
30 Hand Release Push-Ups
15 Deadlifts
30 Box Jumps
45 Push-Ups
*Ring Push-Up Optional.

Wednesday

STRENGTH
EVERY 1:30 x 7 SETS*
3 Push Press**
+
3 Push Jerk
*Build to a Moderate weight.

Week 3 of 8**

**The OH progression for this strength
cycle will act differently from other
strength movements. We will see a variety
of OH complexes over the 8 weeks to
build strength and improve cycling.

WORKOUT
5 SETS
12/10 Cal Bike
20 Alt. DB Hang Clean + Jerk
(50/35)|(35/20)*
12/10 Cal Bike

-Rest 1:30 b/t Sets-

Thursday

STRENGTH
4×3
Tempo Bench Press (32X1)*
*Keep weight Moderate-Heavy.

NCFIT BENCHMARK WORKOUT
“TENET”
FOR TIME
9-15-21
Pull-Ups
Thrusters (95/65)

-Rest 3:00-

FOR TIME
15-12-9
Chest to Bar Pull-Ups
Thrusters (115/75)

rest 3:00

Max WB in 3:00

Friday
Open Gym

Saturday

teams of 2
100 KB swings (American) 2/1.5
90 Pull-ups
80 burpees box jump over
70 power snatches 95/65
60 TTB
50 SDHP
40 OH lunges
30 pistol squats
20 HSPU
10 Muscle ups or Burpee pull-up