Power Clean + Front Squat
60%/2+3 65%/2+3 70%/2+3 (75%/2+3)2 2. Clean Pull 85%/5; (90%/5)3 3. Front Squat 60%/4 65%/4 70%/4 75%/4 (80%/4)3 4. Conditioning 500m row 20 power cleans 115# 15 toes to bar 20 bar facing burpee 15 toes to bar 20 power cleans 500m row
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1. Conditioning
3RFT: 500m Row 400m Run Rest 3:00 between rounds 2. Stamina Conditioning EMOMx10: Odd: 7 TTB + 7 OHS (115/85) Even: 7 Bar Facing Burpees + 7 TTB 3. Gymnastics Conditioning 3 Sets: In a 2:30 minute window, complete: 1:45 of "paced" Row Max push ups in remaining 45 seconds *Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr 1. Power Snatch + OHS
60%/2+3 65%/2+3 70%/2+3 (75%/2+3)2 2. Snatch Pull 85%/5 (90%/5)3 3. Back Squat 60%/5 65%/5 70%/5; (75%/5)3 4. Conditioning 27-21-15-9: Power Snatch (75/55) Wallballs (20/14#) Cal Row 5. Stamina Conditioning EMOMx5: 4 Chest 2 Bar Pullups 1. Snatch
60%/3 65%/3 (70%/3)2 (75%/3)2 2. Clean & Jerk 60%/2+1 (70%/2+1)3 (75%/2+1)2 3. Front Squat 60%/5 65%/5 (70%/5)3 Conditioning 400m Run with Weight Vest 40 Pullups 400m 30 Cal Row 400m 20 Front Squats 155# 400m Sandbag Run 1. Power Clean + Front Squat
60%/2+2 65%/2+2 70%/2+2 (75%/2+2)2 2. Clean Pull 80%/5 (85%/5)3 3. Front Squat 60%/4 65%/4 70%/4 (75%/4)2 4. Conditioning 100 Wallballs (20/14#) 75 Abmats 50 Calorie Row 25 Power Snatch (135/95) Barbell Conditioning
EMOMx 10: 3 Power Cleans + 3 Front Squats + 3 Push Jerks at 60% C&J Midline 2:00 D-Ball Bear Hug (150/100#) 21 GHD 1:30 D-Ball Bear Hug (150/100#) 15 GHD 1:00 D-Ball Bear Hug (150/100#) 9 GHD AMRAP 10: 15 Calorie Bike 12 Burpees 9 Power Snatches 95# 1. Power Clean
(65%/2)3 2. Clean Pull (75%/3)3 3. Front Squat (65%/3)3 4. Conditioning 3 RFT: 15 Burpee Box Jump Overs, 24/20 12 Power Cleans, 185/135 9 Pullups 1. Power Snatch
(65%/2)3 2. Snatch Pull (75%/3)3 3. Overhead Squat (65%/3)3 4. Conditioning AMRAP 20: 30 Cal Row/Bike 15 Power Cleans (135/95#) 30 Cal 15 Power Cleans (155/105#) 30 Cal 15 Power Cleans (185/135#) 30 Cal Max Power Cleans (205/145#) |
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