1. Snatch
A. 1x3 at 115 B. 1x3 at 135 C. 3x3 at 145 *All reps are drop from the top 2. Back Squat Triple at 265 Single at 280 Triple at 265 Single at 285 Triple at 265 Single at 295 4. Conditioning 3RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20
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1. Strength
1RM Back Squat 2. Snatch Climb to a heavy, nox max, single Power Snatch, 3. Jerk Climb to a heavy, not max, single Split Jerk Conditioning "Open 13.4" AMRAP 7: 3 Clean & Jerks (135/95#) 3 Toes-to-Bar 6 Clean & Jerks 6 Toes-to-Bar 9 Clean & Jerks 9 Toes-to-Bar ...and so on, until time expires. 1. Hang Squat Clean
5x3 at 70% - from mid thigh, drop from the top 2. Front Squat Triple at 82% 205 Single at 88% 225 Triple at 82% Single at 90% 230 Triple at 82% Singe at 93% 240 3. Conditioning AMRAP 15: 15 Wallballs (20/14#) 15 KB Swings (1.5/1 Pood) 4. Stamina Conditioning EMOMx12: Odd: 12 TTB Even: 12 Thrusters (95/65#) 1. Conditioning
AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 4:00 AMRAP 4: 12-9-6: Power Snatch (115/80#) Burpee Box Jumps (24"/20") 1. Snatch
A. 1x3 at 60% 115 B. 1x3 at 70% 135 C. 3x3 at 75% 145 *All reps are drop from the top 2. Back Squat Triple at 80% 265 Single at 85% 280 Triple at 80% 265 Single at 87% 290 Triple at 80% 265 Single at 90% 300 3. Conditioning 3RFT: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches Back Squat
Triple at 83% - 275 Single at 87% - 285 Triple at 83% - 275 Single at 89% - 295 Triple at 83% - 275 Single at 91% - 300 Snatch Double at 60%, 115 Double at 70%, 135 Double at 75%, 145 then 3 Singles at 85% 160 Clean & Jerk Double at 60% 145 Double at 70% 170 Double at 75% 185 3 Singles at 85% 210 5. Conditioning EMOMx18 Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls (30/20#) Min 3: 50 Double-unders Squat
5-135 3-165 2-220 3x5-275 Amrap 195 3x10 -150 Complete 5 of the following Complex with unlimted rest between rounds 5 Double KB Russian Swings 5 Double KB Front Squats 5 Double KB Push Jerks 150 Double unders, rest 1 minute 100 Double unders, rest :30 50 Double unders 5 Minute Window...
60 Cal Row + 1 Rd of Cindy AMRAP Power Cleans, 155/105 -rest 5 mins- 5 Minute Window... 40 Cal Row + 2 Rds of Cindy AMRAP Power Cleans, 185/135 -5 min rest- 5 Minute Window... 20 Cal Row + 3 Rd of Cindy AMRAP Power Cleans, 225/15 Overhead press 5-65 3-80 2-100 3x5 -115 Amrap 95 3x10-75 Deadlift
5-135 3-195 2-270 5-320 Amrap 255 3x10 200 EMOMx12 Odd: 10 C2B Pull ups Even: 15 Wall Balls, 20/14 Bench Press
5-100 3-135 2-175 3x5-195 Amrap 160 3x10-135 1500m Row 100 DU 50 Calorie Assault Bike (75 cals on Schwinn) 100 DU 1500m Row |
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