1) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
2) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed Strength 15:00 to establish a 3rm Back Squat 21 – 15 – 9: Deadlifts 225 KB Swing KB Box Step-Overs
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7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
1a) 5X3 Front Squat - Work to max for the day 1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec. Conditioning Complete as many rounds and reps as possible in 15 minutes of: 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans 155# 1) 5X5 T&G Power Clean & Push Jerks – work to a 5rm, rest 2:00
2) 1XME T&G Power Clean & Push Jerks @ 85% of #1 Skill EMOM 9 1 Strict PU + 3 Kipping PU + 5 Ring Dips Conditioning 5 rounds for time of: 7 Strict Press 95# 14 TTB 21 Calorie Row 1) 5X5 T&G Power Snatch – work to a 5rm, rest 2:00
2) 1XME T&G Power Snatches @ 90% of #1 Strength 1X10, 1X20 Back Squat – push weight on 20 to a 20rm – rest 3:00+ between sets Conditioning 7 rounds of: 12 Cals Row 8 Pullups 6 Clean & Jerks (anyhow) 135# 1) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
2) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed Strength 15:00 to establish a 3rm Back Squat Conditioning 30 Bar Facing Burpees 30 Calorie Row 15 Power Snatch, 115/80 60 Calorie Row 15 Power Snatch, 115/80 30 Calorie Row 30 Bar Facing Burpees 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest as needed
Strength/Skill 1a) 5X3 Paused Front Squats (3 count pause in bottom) – begin @ 90% of 1rm Clean & work to a near 3rm, rest 90 sec. 1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec. Conditioning “Grace” 30 Clean & Jerks @ 135/95# For time. 1) 5X5 T&G Power Clean & Push Jerks – work to a 5rm, rest 2:00
2) 1XME T&G Power Clean & Push Jerks @ 85% of #1 Skill Every 1:30 for 12:00 (9 total sets)- 1 Pull Up + 3 Kipping PU + 5 Ring Dips Conditioning With a running clock… 2:00 ME Ring Dips 1:00 Rest 5 rounds of: :30 ME Assault Bike :30 Rest 2:00 ME Ring Dips 1:00 Rest 5 rounds of: :30 ME Assault Bike :30 Rest 2:00 ME Ring Dips 1) 5X5 T&G Power Snatch – work to a 5rm, rest 2:00
2) 1XME T&G Power Snatches @ 85% of #1 Strength 1X10, 1X20 Back Squat – push weight on 20 rep to something near a max – rest 3:00+ between sets Conditioning For time: 1 Clean and Jerk 185# 15 Thrusters (Dual 40# KB) 15 Cal Row 2 Clean and Jerk 15 Thrusters 15 Cal Row 3 Clean and Jerk 15 Thrusters 15 Cal Row 4 Clean and Jerk Every 1:30 for 9:00 (7 total sets) of:
1 Power Snatch + 3 OHS + 1 T&G Snatch (full squat) – begin @ 60-70% of 1rm Power Snatch and work to a max for the complex 5X3 Paused Front Squats (3 count pause in bottom) – work to a 3rm, rest 2:00 Conditioning For time: 30 Thrusters 95/65# 15 Box Jumps 24/20″ Rest 1:00 20 Thrusters 115/80# 15 Box Jumps 24/20″ Rest 1:00 10 Thrusters 135/95# 15 Box Jumps 24/20″ Rest 1:00 50 Cals Assault Bike |
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