1a) Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.
1b) 4X3 Walk Walks (beginning and ending with a 5 sec. hold) – rest 90 sec.
Conditioning
For time:
10 HSPU
30 Deadlifts 135/95#
20 HSPU
20 Deadlifts 185/125#
30 HSPU
10 Deadlifts 225/155#
1A) 5X5 T&G Power Snatch: work to a 5RM – rest 90 sec.
1B) 5X3 Snatch Balance: work to a max triple – rest 90 sec.
Conditioning
3 Rounds for time of:
10 Ring Dips
10 Front Squats (165/115)
10 Burpees
1) 10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk.
2) EMOM for 5:00 – 1 2-Position Clean + 1 Jerk @ 85% of max from #1.
Conditioning
21-15-9 of:
Power Cleans 135/95#
C2B Pullups
For time.
1a) 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.
1b) Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.
Conditioning
9 minutes to complete:
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 125/85#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 155/115# in the remainder of the 9 minutes.
1a) 3XME C2B Pull-ups,rest 1:00
1b) 3X20 (steps) Front Rack Walking Lunges, rest 1:00
BBG
10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).
Conditioning
“Karen”
150 Wall Balls 20/14#
For time.
7×1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)
Conditioning
“Cindy”
AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Air Squats
15 minutes to establish a 1RM Power Snatch.
Conditioning
12 min AMRAP:
3 Stone to Shoulder 145/95#
6 Box Jumps 24/20″ (step down)
9 HSPU
12 minutes to establish a 1RM Push Press.
Skill
Muscle-Up Progressions
Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.
1a) 4X5 Strict Ring Dips – with a 5 sec pause at top of every dip, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.
Conditioning
15 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
20 Split Jumps
7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec.
Conditioning
8 minute AMRAP of:
50 Double-Unders
20 Wall Balls 20/14#
10 TTB
