15 minutes to establish a 1RM Snatch + Hang Snatch + OHS
Conditioning
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
10 Burpees
After completing 10 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.
15 minutes to establish a 1RM Snatch
Conditioning
3 rounds for time of:
Run 400m
8 Pull-Ups
12 T2B
16 OHS 135/95#
HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart), rest 60 sec.
Conditioning
10-9-8-7-6-5-4-3-2-1
Front Squats 185/135#
Ring Dips
1a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
1b) 5X5 Double Hand KB Push Press – heaviest possible, rest 60 sec.
Conditioning
20 HSPU
30 T2B
20 Hang Squat Clean Thruster 95/65#
30 Pistols (alternating, 15 each leg)
20 C2B Pull-Ups
30 Burpees over the Box 24/20″
200m Pinch Grip Carry 45/25#
For Time:
15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk. Each rep should start from the floor.
Conditioning
3 rounds for time of:
10 Power Cleans 155/105#
20 Wall Balls 20/14#
50 Double-Unders
1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
Conditioning
1:00 ME Strict HSPU
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
15 minutes to establish a 1RM Clean and Jerk.
Conditioning
5 rounds for reps of:
1:00 ME KB Snatch 24/16kg
1:00 Rest
Rest 2 minutes – then…
5 minute AMRAP of:
1 Rope Climb/ 3 Strict Pullups
6 Strict Press 95/65#
20 Double-Unders
Hi-Bar Back Squat: 1X5@65%, 3X5@75% – rest exactly 2:00.
Front Squat: 4X5@65% – rest 60 sec.
Conditioning
21-15-9
Power Snatch 95/65#
HSPU
12 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).
Conditioning
5 rounds for total time of:
Row 200m
-rest 1 minute
Run 200m
-rest 1 minute
Notes: Each run/row should be all out efforts.
15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk).
Conditioning
For time:
20 Push Press 115/75#
24 Ring Dips
20 Front Squats 115/75#
20 Push Jerks 115/75#
18 Ring Dips
20 Front Squats
20 Split Jerks 115/75#
12 Ring Dips
20 Front Squats 115/75#
