15 mins to establish a max 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex)
Conditioning
12 minute AMRAP of:
10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)
5×3 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth). Work up to a max triple for the day.
Conditioning
5 rounds of:
35 KB Swings 24/16kg
15 Burpees
Rest 2:00 between rounds.
15 mins to work to a max 3-position Snatch (high-hang, hang, then floor)
Conditioning
4 Rounds for time of:
Run 400 Meters
15 Pull-Ups
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
*40 min time cap. Can be done with a partner!
Run 800 meters
20 Pull-Ups
30 Wall Ball Shots
40 Russian Kettlebell Swings
Rest exactly 4 minutes
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 2
Build over the course of the eight sets.
Conditioning
3 rounds for total time of:
50 Split Jumps
20 HSPU
50 Double-Unders
Rest 3:00 between rounds.
Back Squat: 15 min to establish a 3rm, then 1×3@95%, 1×3@90% – rest 2 min.
Conditioning
For time:
30 Burpee Box Jumps 24/20″
20 KB Clean & Jerks (each arm) 24/16kg
30 Burpee Box Jumps 24/20″
