1. Clean & Jerk
60%/3+1 - 145 65%/3+1 - 160 (70%/3+1)4 - 170 2. Clean Pulls (85%/3)4 - 205 3. Front Squat (65%/5)4 - 185 4. Stamina Conditioning For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.
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Conditioning
"Freedom Sauce" AMRAP 3: 21 Overhead Squats (95/65#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats (115/80#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 Overhead Squats (135/95#) 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 12 Overhead Squats (155/105#) 12 Over-the-Erg Burpees Max Calorie Row 1. Snatch
60%/3 65%/3 (70%/3)3 2. Snatch Pull (85%/3)4 3. Back Squat (65%/8)3 4. Gymnastics Conditioning 5 sets of 5 unbroken Chest to bar Rest 1 min between sets 5. Conditioning AMRAP 15: 30 DU 15 Power Cleans (135/95#) 30 DU 15 T2B Snatch
65%/2 -125 70%/2 - 135 75%/2 - 145 80%/1 - 150 85%/1 - 160 90%/1 - 170 Heavy Single (limit to 3 attempts) 2. Clean & Jerk 65%/2 - 160 70%/2 - 170 75%/2 - 185 80%/1 - 205 90%/1 - 225 Heavy Single (limit to 3 attempts) 3. Conditioning "Barbara" 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds 1. Clean & Jerk
60%/2 - 145 65%/2 - 160 (70%/2)3 - 175 2. Clean Pull (80%/3)4 - 195 3. Front Squat (70%/3)4 - 175 4. Conditioning For time: 30 Pullups 30 Overhead Squats (95/65#) 20 Strict Pull ups 20 Overhead Squats (135/95#) 10 Chest to Bar pullups 10 Overhead Squats (185/135#) 1. Snatch
60%/2 -115 65%/2 - 125 (70%/2)3 - 135 2. Snatch Pull (80%/3)4 - 150 3. Back Squat (70%/3)4 - 235 4. Conditioning With a running clock A. AMRAP 5 of Burpee BJ Overs, 24/20 Rest 5:00 B. AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around Rest 4:00 C. AMRAP 3 of Power Cleans, 155/105 Rest 3:00 D. AMRAP 2 of Wallball Shots, 30/20 Rest 2:00 E. AMRAP 1 of Max Unbroken Pull ups 1. Snatch
65%/2 - 125 70%/2 - 135 75%/2 - 145 80%/1 - 155 85%/1 - 160 90%/1 - 170 2. Clean & Jerk 65%/2 - 160 70%/2 - 170 75%/2 - 185 80%/1 - 195 90%/1 - 220 3. Back Squat 60%/3 - 195 70%/3 - 230 75%/3 - 245 80%3 - 265 (85%/3)2 - 280 4. Conditioning "22" AMRAP 22: 22 Wallballs (20/14#) 22 Power Snatch (75/55#) 22 Box Jumps (24/20") 22 Push Press (75/55#) 22 Calorie Row 1. Clean & Jerk
60%/3+1 - 145 65%/3+1 - 160 70%/3+1 - 170 75%/3+1 - 185 (80%/3+1)2 - 195 2. Clean Pull (95%/3)4 - 235 3. Front Squat (78%/4)5 - 195 4. Conditioning For time: 7-6-5-4-3-2-1 Deadlifts 315# Weighted Pullups For Time
27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups 21 Cal Row 21 Burpees 21 Toes-to-Bar 15 Cal Row 15 Burpees 15 Pull-ups Every 3:00 for 24:00 (alternating): First 3 Mins: 400m Run or 500m Row Second 3 Mins: 30 Situps |
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