Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks
Clean & Jerks
Every 30 sec for 8 rounds (4 min):
1 power clean, starting around 70% and building
-- rest 1 min, then
Every 30 sec for 8 rounds (4 min):
1 split jerk
-- rest 1 min, then
Every 30 sec for 8 rounds (4 min):
1 clean and jerk
Conditioning
In teams of 2, one partner working at a time:
-- From 0:00 to 16:00, 8 rounds for time of:
250m/200m row
5 devil presses 50/35 lbs
10 burpee pullups
-- From 18:00 to 34:00, 8 rounds for time of:
40 double unders
4 sandbag to shoulders
250m/200m ski erg
Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight
Back Squat
Warm up
2 min cardio of choice then 3 rounds of:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Shoulder Press
Warm up
2 rounds:
30 jump rope (singles or doubles)
5 power cleans5 front squats
5 shoulder to overheads
5 pushups
5 pullups
Endurance
For time, performed as the 12 days of Christmas song:
1 wall walk
2 power cleans
3 front squats
4 shoulder to overheads
5 pullups
6 box jumps 24/20 in
7 handstand pushups
8 burpees
9 wall balls 20/14 lbs, 10/9 ft.
10 toes to bars
11 thrusters
120 double unders
Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats
Snatch Complex
Every 2 min for 3 rounds:
3 hang snatches + 3 overhead squats
-- then, every 2 min for 3 rounds:
2 snatches + 1 hang snatch + 1 overhead squat
-- then, every 2 min for 3 rounds:
1 snatch + 1 hang snatch + 1 overhead squat
Note: Begin around 50% of your 1RM snatch and build up throughout.
Conditioning
Warm up
3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds
Deadlift
Calculate a reference weight which is 105% of your recent 2RM deadlift from the previous cycle. Using this as the reference, perform:
5 deadlifts at 75% of the reference weight
3 deadlifts at 85% of the reference weight
Max reps deadlifts at 95% of the reference weight
Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks
Clean & Jerks
In teams of 2, for time:
75-50-25 reps of
Cal row
Handstand pushups
Wall balls 20/14 lbs
Russian KBS 32/24 kg
Cal ski
Hang power cleans [BB: 95/65 lbs, DBs: 2x50/35 lbs]
Time cap: 40 min
Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight
Back Squat