1. Snatch
65%/4 - 125 70%/4 - 135 75%/4 - 145 80%/3 - 155 (85%/3)2 - 160 2. Clean & Jerk 65%/3+1 - 160 70%/3+1 - 170 75%/3+1 - 185 80%/3+1 - 195 (85%/3+1)2 - 210 3. Back Squat 78%/4 - 260 83%/1 - 275 78%/4 - 260 86%/1 - 285 78%/4 - 260 88%/1 - 295 4. Conditioning 5 Rounds 20 Cal Row 20 OHS 95#
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1. Power Clean + Power Jerk
60%/2+1 - 145 70%/2+1 - 170 (75%/2+1)3 - 185 2. Clean Pull (100%/3)4 3. Front Squat 75%/3 - 215 80%/1 - 225 75%/3 - 215 83%/1 - 235 75%/3 - 215 85%/1 - 245 4. Conditioning AMRAP 3: 75 DU Buy-In 15 Deadlifts (185/135#) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (225/155#) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (275/185#) 5 Bar Facing Burpees 1. Snatch
65%/3 - 125 70%/3 - 135 75%/3 - 145 80%/2 - 155 85%/1 - 160 90%/1 - 170 (80%/1)3 - 155 2. Clean & Jerk 65%/2+1 - 160 70%/2+1 - 170 75%/2+1 - 185 80%/2 - 195 85%/1 - 210 90%/1 - 220 (80%/1)3 - 195 3. Back Squat (83%/3)8 - 275 4. Conditioning AMRAP 15: 2 Power clean and Jerk 185 2 Burpee Box Jump Over 2 Power Clean and Jerks 4 Burpee Box Jump Over .....add 2 burpee box jump over after each set 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. Front Squat 70%/5 - 200 (75%/5)3 - 215 3. Conditioning "Full Circle" 1500m Row 100 DU 50 Split Squats 100 DU 1500m Row 4. Stamina Conditioning EMOMx10: 7 TTB + 7 OHS (95/65#) 1. Conditioning
"Wise Men" AMRAP 3: Macho Man (135/95#) Rest 3:00 AMRAP 3: Macho Man (155/105#) Rest 3:00 AMRAP 3: Macho Man (185/135#) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks 9 Rounds: 1:40 on, :20 off Rest 2:00 after Round 5 Record meters for each round. *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″. 1. Snatch
60%/3 -115 65%/3 - 125 70%/3 - 135 75%/3 - 145 (80%/3)2 - 155 2. Back Squat 70%/8 - 235 75%/8 - 250 78%/8 - 260 3. Gymnastics Conditioning C. 5 sets of 6 Strict Chest to bar pullups Rest as needed between sets 4. Conditioning 4RFT: 21 Wallballs (20/14#) 18 Hang Power Snatches (75/55#) 15 Bar Facing Burpees 12 PU 1. Snatch
65%/3 - 125 70%/3 - 135 75%/3 - 145 80%/2 - 155 (85%/1)3 - 160 2. Clean & Jerk 65%/2+1 - 160 70%/2+1 - 170 75%/2+1 - 185 80%/2 - 195 (85%/1)3 - 210 3. Back Squat (80%/3)8 - 265 "Flying V" 500m Row 25 T2B 500m Row 15 Front Squat (155/105#) 500m Row 5 Rope Climbs 500m Row 15 Front Squat (155/105#) 500m Row 25 T2B 1. Clean
60%/3+1 - 145 65%/3+1 - 160 70%/3+1 - 170 (75%/3+1)3 - 185 2. Front Squat (70%/5)4 - 200 3. Conditioning 3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 50/40 Cal Row 3 Rounds Bergeron Beep Test *BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees 1. Conditioning AMRAP 3:
15 Calorie Bike 15 Power Cleans (115/85#) Rest 3:00 AMRAP 3:00 12 Calorie Bike 12 Power Cleans (135/95#) Rest 3:00 AMRAP 3:00 9 Calorie Bike 9 Power Cleans (155/105#) 2. Gymnastics Conditioning EMOMx20: Odd: 18/15 Calorie Row Even: 6 HS Kick ups 1. Snatch
60%/3 65%/3 70%/3 (75%/3)3 2. Back Squat (70%/8)3 3. Gymnastics Conditioning Choose one of the following: A. 3 sets of 12 unbroken bar muscle-ups B. 4 sets of 9 unbroken bar muscle-ups C. 5 sets of 7 unbroken bar muscle-ups D. 6 sets of 5 unbroken bar muscle-ups Rest 1 minute between sets 4. Conditioning 4 RFT: 5 Ring Muscle-ups 10 Squat Snatches (115/85#) 15 BJO (24/20") |
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