Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
3 rounds for time of:
Run 400m
10 Thrusters 135/95#
5X5 Tempo HBBS @ 75% – rest 60 sec
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
For time:
30 Push Press 135/95#
30 Over-the-Box Jumps 30/24″ (touch top)
30 C2B Pull-ups
30 HSPU
7×3 Deadlifts @ 80%, Rest 60 sec.
7×3 Bench Press, Rest 60 sec.
Conditioning
10 minute AMRAP of:
10 Pullups
15 Hang Power Snatches @ 75/55#
20 Pushups
3X3 (3L/3R) BB Turkish Get-ups
Conditioning
8 Min. AMRAP:
3 Push Press @ 85% of 1RM
5 Ball Slams 50/30#
-then-
6 x 30m Sled Push
7X2 Hi-Hang Clean – heaviest possible, rest 60 sec.
4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec.
Conditioning
4 rounds for total working time of:
12 HSPU
15 T2B
Run 400m
Rest 1:1
1) EMOM for 7 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
2) EMOM for 7 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
For time:
20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24″
20 Wall Balls 20/14#
40 HR Push-ups
20 Wall Balls 20/14#
40 KBS 32/24kg
20 Wall Balls 20/14#
7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
5X3 Tempo Back Squat @ 75% – rest 60 sec
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Run 800m
-then-
1X20 Back Squat
*Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.
-then-
For time:
20 C2B Pull-ups
2 Push Jerks 155/105#
15 C2B Pull-ups
4 Push Jerks 155/105#
10 C2B Pull-ups
6 Push Jerks 155/105#
5 C2B Pull-ups
8 Push Jerks 155/105#
7X3 Deadlifts @ 75% – rest exactly 60 seconds
7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds
Conditioning
5 rounds for time of:
25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups
400m Run
90 sec Rest
-Then-
3 Rounds For Time:
21 Thrusters 45/35#
21 Burpees
21 KB Swings
