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 + 2 snatch balances + 1 overhead squat
-- then, every 2 min for 3 rounds:
2 snatches + 2 hang snatches
-- then, every 2 min for 3 rounds:
2 snatches + 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 65% of the reference weight
5 deadlifts at 75% of the reference weight
Max reps deadlifts at 85% of the reference weight
Warm up
2 rounds:
2 wall walks
5 empty barbell hang snatch high pulls
5 behind the neck snatch grip push presses
10 plate truck drivers
Snatch
4 min EMOM: 1 squat snatch at 70%
-- rest 1 min
4 min EMOM: 1 squat snatch at 75%
-- rest 1 min
4 min EMOM: 1 squat snatch at 80%
Conditioning
2 rounds for time:
400m run
30 laternal burpees over the bar
20/16 cal row
10 snatches 95/65 lbs
Time cap: 16 min
In teams of 2, for time:
50 over/unders 24/20 in
100 pullups
150 DB deadlifts 50/35 lbs
100/80 cal ski/row
50 over/unders 24/20 in
Time cap: 30 min
** Start with the ski/row or the pullups
Warm up
6 min AMRAP:
10 band pullaparts
10 groiners
10 alternating cossack squats
5 hang clusters
Cleans
4 min EMOM: 1 squat clean at 70%
-- rest 1 min
4 min EMOM: 1 squat clean at 75%
-- rest 1 min
4 min EMOM: 1 squat clean at 80%
Conditioning
2 round of 7 min AMRAP:
8/6 cal row
4 hang squat cleans 135/95 lbs
8 burpees over bar
12 toes to bars
Max clean and jerks in the remaining time
-- rest 2 min between rounds
In teams of 2, for time, splitting as desired, with only one partner working at a time except for the run, completing each piece one after the other:
“Thanksgiving at…”
--
Annie's house
3 rounds of:
50 double unders
50 Ab-mat situps
--
Kelly’s house
2 rounds of:
400m run (partners run together)
30 box jumps 24/20 in
30 wall balls 20/14 lbs
--
Grettel's house
10 rounds of:
3 clean & jerks [BB:135/95 lbs, DBs: 2x50/35 lbs]
Warm up
2 min cardio, then one time trhough:
10 push presses (empty barbell or light DBs)
10 cal ski
10 burpees to plate
10 hang power snaches (empty barbell or 1 light DB)
10 KB burpee deadlifts
Endurance
5 rounds, 1 min per station for max reps, 2 min rest between rounds (33 min excluding last rest):
Push presses (BB: 75/55 lbs, DBs: 2x35/25 lbs)
Cal ski
Burpees to plate
Hang power snatches (BB: 75/55 lbs, DB: 1x35/25 lbs)
Max distance double KB farmers' carry 24/16 kg
Warm up
3 rounds:
20 band pullaparts
5 inch worms
20 sec handstand hold
5 no pushup burpees
Pause Bench Press
5x5, building up throughout the 5 sets.
Start around 60%. 1 sec pause at the chest for each rep.
Conditioning
Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 tempo double KB front rack squats
Front Squat
5x5 at 70% of 1RM front squat across
Note: alternatively, use ~65% of your 2RM back squat from last week
Conditioning
15 min AMRAP
400m run
20 Russian KBS 32/24 kg
15 wall balls 20/14 lbs, 10/9 ft.
10 chest to bar pullups
Part A
Warm up
400m run, then 3 rounds of
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 behind the neck push presses
Snatch Work
12 min to find a heavy snatch complex
1 power snatch + 1 squat snatch + 1 overhead squat
Conditioning Benchmark
2025 Service Cup Workout 3
6 rounds for time:
8 double DB box steps over 50/35 lbs, 20 in
12 alternating DB snatches 50/35 lbs
48 double unders