1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed BB Cycling 1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec. 2) 1XME T&G Cleans (full) from floor @ 90% of max triple from #1 Strength 1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec. 1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec. Conditioning 3 min AMRAP 3 HP Snatch + 5 Push Ups Rest 1 mins 3 min AMRAP 5 Jerks + 5 Push Ups Rest 1 mins 3 min AMRAP 9 DL + 5 Push Ups
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7X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed
BB Cycling 1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec. 2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1 Strength 1a) 4X5 Front Squats – work to a 5rm, rest 2:00 1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00 EMOM for 10:00 4 Strict C2B Pullups 10 Wall Balls 20# Then, with the clock still running… EMOM for as long as possible (until 20:00)- 6 Strict C2B Pullups 15 Wall Balls 20# 1) Power Snatch: 4X5@80% (of 5rm) – rest as needed
2) Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed Strength/Skill 3X10 Reverse Hypers – heavy, rest 2:00 Conditioning “Fran” 21-15-9 of: Thrusters 95/65# Pull-ups For time. 1a) 4X3 @ 80% (of 3rm) Touch & Go Jerks (re-rack, and do not drop) – rest 90 sec.
Strength/Skill 1a) 4X5 @ 80% (of 5rm) Back Squats – rest 2:00 1b) 4X3 @ 80% (of 3rm) Clean Grip Behind the Neck Push Press – rest 2:00 Conditioning For time: 400 M Run 21 Deadlifts 225# 21 DB Press 35# 15 Deadlifts 15 DB Press 9 Deadlifts 9 DB Press 400 M Run 1) 5X1 @ 80% (of max for the complex) Two Position Clean (hang & power position) – rest as needed
2) 5X2 @ 80% Jerk from blocks – rest as needed BB Cycling/Midline 1a) 3X3 @ 75% Touch & Go Cleans (full) – rest 90 sec. 1b) 3X8 Strict Ring Dips – rest 2:00 Conditioning 1) 2X800m Run with 30/20# vest – rest 1:1 2) 2X400m Run (no vest) – rest 1:1 5X2 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee) – rest as needed
BB Cycling/Midline 1a) 3X3@80% (of 3rm) Touch & Go Snatches (full) – rest 90 sec. 1b) 3X60 second ME Strict TTB – rest 90 sec. Conditioning 10:00 AMRAP of: KB Snatches 24/16kg (alternate arms every 20 reps) -then (no rest)- 10:00 Row for distance |
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