12 mins to work to a 3rm Mid-hang Snatch, then 1X3@95%, 1X3@90% rest 1:30 between drop sets
Conditioning
4 rounds of:
1:00 ME Strict + Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)**
1:00 ME Double-unders
1:00 ME Burpee Box Overs 24/20″
1:00 Rest
**If you don’t have HSPU do ME DB/KB strict press + push press.
1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85%
2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%, 1X5@85%
Conditioning
10 minute AMRAP of:
20 KB Swings 24/16kg
20 KB Ground to Overhead (10 each arm) 24/16kg
20 Shoulder Touches**
20 KB 20″ Step-ups 24/16kg
**If you can Handstand Walk, complete a 50′ Handstand Walk instead
15 mins to establish a 1rm Clean and Jerk
Conditioning
800m Run
50 Burpee Pull-ups
800m Run
For time.
1) Back Squat: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%
Conditioning
For time:
15-12-9 of:
Deficit HSPU 6/4″
Power Clean & Push Jerks 135/95#
12 minutes to work to a 3rm Mid-hang Snatch, then 1X3@95%, 1X3@90%. Rest 1:30 between drop sets.
Conditioning
5 rounds for time of:
100m Run
10 Burpees
100m Run
15 T2B
1a) Bent Over Rows: 5X5 – heaviest possible, rest 60 sec.
1b) Push Press: 5×4 – rest 60
Conditioning
3 rounds for time of:
Row 500m
50 Double-Unders
25 Thrusters 45/35#
1) Back Squat: 1X8@70%, 1X6@80%, 1X6@85%
2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%
Conditioning
3 rounds of:
1:00 ME Ring Dips
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest
*Shuttle Run is for max accumulated distance in 1:00. The 50′ denotes the length to run before turning around. For example: run down 50′, turn around, run back 50′ – distance is total feet in 1:00.
12 mins to work to a 3rm Mid-hang Clean – 1X3@95%, 1X3@90% rest 1:30 between drop sets.
Conditioning
For time:
200m Run
30 Shoulder To Overhead 95/65#
20 Medicine Ball Sit-ups 20/14#
10 Strict Pull-ups
200m Run
10 Strict Pull-ups
20 Medicine Ball Sit-ups 20/14#
30 Shoulder To Overhead 95/65#
200m Run
15 min to establish a 1RM Clean and Jerk
Conditioninh
For time:
800m Run
-then-
15-12-9 of:
Ring Dips
Snatches 115/75#
1) Back Squat: 1X8@70%, 1X8@75%, 1X8@80%
2) Front Squat: 1X5@65%, 2X5@70%
Conditioning
5 rounds of:
:40 ME HSPU
:20 Rest
:40 ME Double-unders
:20 Rest
:40 ME TTB
:20 Rest
