Warm up
3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises
Tempo overhead squat
5x5 at 50% of snatch with 3131 tempo (3 down, 3 up, 1 sec pause top and bottom)
Unilateral Overhead Strength Accessory
3 sets of:
3 wall walks with 2 shoulder taps at the top
50 ft. per side single arm bottom up KB overhead carry
Conditioning
Warm up
6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters
Clean & Jerks
5 sets of 3-position clean & jerks complex at 50%
The 3-position C&J complex is: 1 hang clean and jerk from above the knee + 1 hang clean and jerk from below the knee + 1 clean and jerk
Aerobic Capacity
20 min AMRAP:
400m run
20/16 cal row
10 push presses 75/55 lbs
Goal: Maintain consistent pace throughout, aiming for 3:30-4min per round
Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
Banded Deadlifts
5x2 at 80%
Incline DB bench press
3x10 with one side of the bench on two 45 lbs plate
Conditioning
In teams of 2, for time, splitting evenly:
30-20-10 reps of:
Bench presses 135/95 lbs
Cal Row
Double DB box steps over 50/35 lbs
Time cap: 16 min
Part A
In teams of 2, one partner working at a time, 5 rounds for time:
30 hang power cleans [BB: 95/65 lbs, DBs: 2x35/25 lbs]
30 burpees over bar / DBs
30 toes to bars
30/24 cal row
Time cap: 30 min
Part A
Shoulder press
Work up to a heavy signle for the day, then perform 3 sets of 3 reps at 90% of that max load
Part B
Every 2 min for 5 rounds:
2 split jerks - 85% of C&J
Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatch
Part A - Snatch (10 min)
5x1 at 90%-95% (not a max)
Part B - Tempo snatches (8 min)
3x2 at 75% with 3 sec tempo ascent from ground to above the knee
Conditioning
10 rounds for time:
10/8 cal row
5 power snatches 135/95 lbs
Time cap: 16 min
Part A
Warm up
3 rounds:
12 alternating single leg glute bridges
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
30 sec dead hang
Front Squats
Every 2:30 min for 4 rounds, perform:
3 reps at 88% of 1RM front squat
Lunges
3 sets of 10 alternating weighted jumping lunges - DB farmer's style
Conditioning
12 min AMRAP:
30 double unders
15 ring dips
10 deadlifts 225/155 lbs
Goal: 4+ rounds
Warm up
3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees
Endurance
For time:
1,000/800m row
50 alternating single DB devil presses 50/35 lbs
50 single DB box step overs 24/20 in, 50/35 lbs
50 pullups
1,000/800m row
Time cap: 25 min
Skills & Pulling Strength Accessory Finisher
Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Paused overhead squat
5x3 with 5 sec pause at the bottom.
Begin at around 80-85% of your snatch and build up to a challenging set for the day
Unilateral Overhead Strength Accessory
3 sets each side of 10 half kneeling barbell landmine presses (contralateral)
Conditioning
Warm up
3 rounds:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell
Clean & Jerks
Part A - Cleans (10 min)
5x1 at 90%-95% (not a max)
Part B - Jerks from the rack (7 min)
5x1 at 90%-95% (not a max)
Aerobic Capacity
3 rounds for time:
400m run
12 burpee box jumps 24/20 in
10 double DB hang power cleans 50/35 lbs
Time cap: 14 min
Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 push ups
4 supermen
Tempo bench press (31X1)
5x3 at 70-80%
Conditioning
For time:
30 power cleans 135/95 lbs
10 burpees over the bar
200m run
20 power cleans 155/105 lbs
10 burpees over the bar
400m run
10 power cleans 185/125 lbs
10 burpees over the bar
600m run