1. Gymnastics Benchmark
Max Reps of C2B Pull-ups in 1:00 Does not need to be unbroken 2. Snatch 60%/2 70%/2 75%/2 80%/1 85%/1 (90%/1)2 3. Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/1 85%/1 (90%/1)2 4. Front Squat 60%/2 70%/2 75%/2 80%/2 5. Conditioning 5 RFT: 10 Power Snatches (95/65) 10 Box Jump Overs (24/20")
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1. Power Clean
Build to a heavy triple 2. Clean Pull (100%/3)3 3. Back Squat (70%/2)3 4. Conditioning AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (155/105) Rest 4:00 AMRAP 4:00: 400m Run 5 Burpees Over Bar Max Power Cleans (185/135 5. Rowing Conditioning 12 Rounds: 20 Cal Row Rest 1:00 between rounds 1. Barbell Benchmark
"Isabelle" 2. Conditioning "Harley Love" 6 Rounds: 13 Thrusters (95/65) 14 Pull-ups 3. Conditioning For Time: 50/35 Calorie Schwinn (35/25 Assault) 800m Run 30 KB Swings (70/53#) 20 Bar-Facing Burpees 1. Snatch
60%/2 - 120 70%/2 - 140 75%/2 - 150 80%/2 - 160 (85%/2)3 - 170 2. Clean & Jerk 60%/2+1 - 145 70%/2+1 - 170 75%/2+1 - 185 80%/2+1 - 195 (85%/2+1)3 - 210 3. Front Squat 60%/2 - 170 70%/2 - 200 75%/2 - 215 80%/2 - 230 (85%/2)2 - 245 4. Conditioning "Jackie" 1,000m Row 50 Thrusters (45#) 30 Pull-ups 5. Conditioning 3 RFT: 20 Cal Bike 20 Cal Row Rest 1:00 1. Clean & Jerk
60%/1 - 145 70%/1 - 170 75%/1 - 185 80%/1 -195 85%/1 - 210 90%/1 - 225 95%/1 - 235 2. Clean Pull (105%/3)4 - 275 3. Back Squat 60%/2 - 210 70%/2 - 240 75%/2 - 260 80%/2 - 275 85%/2 - 295 90%/1 - 310 95%/1 - 325 4. Conditioning 21-15-9: Snatches, 135/95 GHDSU Directly into: 21-15-9: Clean & Jerks, 135/95 Pullups Directly into: 21-15-9: Bar Facing Burpees TTB 1. Conditioning
AMRAP 4: 27 Hang Power Cleans (135/95) 27 Wallballs (20/14#) 27 Calorie Bike Rest 4:00 AMRAP 4: 21 Hang Power Cleans (135/95) 21 Wallballs (20/14#) 21 Calorie Bike Rest 4:00 AMRAP 4: 15 Hang Power Cleans (135/95) 15 Wallballs 15 Calorie Bike 2. Stamina Conditioning EMOMx20: Odd: 6 Power Cleans (155/105) Even: 10 Dumbbell Press 1. Snatch
60%/1 - 120 70%/1 - 140 75%/1 - 150 80%/1 - 160 85%/1 - 170 90%/1 - 180 95%/1 - 190 2. Snatch Pull (105%/3)4 - 210 3. Front Squat 60%/2 - 175 70%/2 - 200 75%/2 - 215 80%/2 - 225 85%/2 - 245 (90%/1)2 - 255 4. Conditioning AMRAP 18: 18/12 Calorie Row 15 Box Jump Overs (24/20") 12 TTB 9 DB Front Squats (50's/35's) 1. Snatch
60%/2 70%/2 75%/2 80%/2 (85%/2)2 (90%/1)2 2. Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1)2 (90%/1)2 3. Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2 4. Conditioning 10 Min AMRAP 12 Cal Row 12 Thrusters (65/45) 1. Clean & Jerk
60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%/1)2 2. Clean Pull 95%/3 (100%/3)4 3. Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2)2 4. Conditioning 3 RFT: 600m Run 16 Deadlifts (225/155) 60 DU 1. Conditioning
"Christine" 3RFT: 500m Row 21 Bodyweight Deadlifts 21 Box Jumps (20") 2. Stamina Conditioning EMOMx20 Odd: 15 Wallballs (20/14) Even: 15/12 Cal Row |
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