12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from rack).
Conditioning
3 rounds for total time of:
9 HSPU
50 KBS 24/16kg
9 Bar Muscle-Ups or C2B Pull-Ups
Rest 2 minutes between rounds.
Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
Conditioning
4 rounds:
400m Run
5 Front squats @ 70%
Rest 1:1
For total working time.
Note: Racks should not be used for front squats.
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees
*Rest 1 minute.
Notes: The cap on C2B Pullups is 15 reps. These reps do not have to be unbroken. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
15 minutes to establish a 3RM Front Squat
Conditioning
Run 800m
15 T2B
20 KB Swing 32/24kg
Run 400m
20 T2B
25 KB Swing 32/24kg
Run 200m
25 T2B
30 KB Swing 32/24kg
For time.
HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest 2 minutes
Conditioning
3 rounds:
6 Front Squats @ 70%
18 V-Ups
36 Split Jumps
For time.
Note: Fronts Squats must be taken from the floor.
5×5 Push Press, rest 2 min.
Conditioning
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
Conditioning
3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest two minutes.
Conditioning
For time:
50 Burpees
20 Front Squats @ 70%
50 Burpees
Notes: Fronts Squats must be taken from the floor.
1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
Conditioning
5 rounds for reps of:
20 sec. ME Push Press 115/75#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20″
20 sec. Rest
BBG
12 minutes to establish a 1RM Clean & Jerk.
Strength
12 minutes to establish a 3RM Front Squat.
Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.
or
18-14-10
Ring Dips
9-7-5
Snatches (full)
