1a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
1b) 4X4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time of:
7 Stones to Shoulder @ 145/95#
14 C2B Pull-Ups
21 Box Jumps 24″/20″
15 minutes to establish a max 3 Position Clean (Floor, Hang, Hip) + Jerk
Conditioning
3 rounds for time of:
50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#
4 X 7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.
Conditioning
3 rounds for time of:
400m Run
10 Hang Power Cleans 155/105#
20 T2B
15 minutes to establish a 1RM 3 Position Snatch (Floor, Hang, Hip)
Conditioning
3 rounds for distance and reps of:
1:00 ME (distance) Handstand Walk
4:00 AMRAP of:
10 HSPU
20 Single Arm KB Power Cleans 24/16kg (10R/10L – each rep begins on the floor)
30 Double-Unders
1:00 rest
Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 10/21/13) – rest 90 sec.
Conditioning
21-15-9
Pull-Ups
Ring Dips
Power Snatch 95/65#
1a) 3X5 Good Mornings – heaviest possible, rest 60 sec.
1b) 3X5 Push Press – heaviest possible (but keep the same weight for all 3 sets), rest 60 sec.
1c) 3X8 Bent Over Row – heaviest possible, rest 60 sec.
Conditioning
For time:
9 Thrusters 115/75#
18 KBS 32/24kg
9 Wall Walks
9 Thrusters 115/75#
18 KBS 32/24kg
9 Wall Walks
9 Thrusters 115/75#
18 KBS 32/24kg
*15 min time cap.
15 mins to establish a 2RM Hang Clean + 1 Jerk
Conditioning
5X400m Run
Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.
15 minutes to establish a 3RM Hang Snatch
Conditioning
5 rounds for total working time of:
10 Ring Dips
15 Burpees
20 Split Jumps
Rest 2 min.
Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00
Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
Conditioning
3 rounds for time of:
Run 400m
20 Pull-ups
20 OHS 95/65#
1RM Snatch
Conditioning
“Grace”
30 Clean and Jerks 135/95#
