Warm up
2 rounds:
5 fire hydrants per side
5 high box step ups per side
5 cal ski erg
5 inch worms with push-up
Clean
Part A - Hang Power Cleans
3x3 at 80% of your most recent 1RM clean & jerj
Drop and reset between reps - From below the knee
Part B - Cleans
3 sets of [2 power cleans + 1 squat clean] at 80% of your most recent 1RM clean & jerk
Drop and reset between reps
Conditioning
Warm up
3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings
Endurance
6 rounds of 5 min AMRAP with buy-in:
Buy-in: 30/24 cal row
20 KB snatches 24/16 kg
-- then in the remaining time, AMRAP:
Rounds 1, 3 and 5:
10 toes to bars + 20 single KB suitcase deadlifts 24/16 kg
Rounds 2, 4 and 6:
2 sandbag to shoulders + 10 burpees
-- rest 1 min between each AMRAP
Warm up
3 rounds:
5 inch worms with pushup
10 alternating plank extensions
10 barbell push presses
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 90 sec for 5 rounds:
2 shoulder presses
Start on your first set at around 80% and build to a heavy double, increasing from last week.
Part B - Push Jerks
Every 2 min for 4 rounds:
2 push jerks at 85-90% of your recent C&J 1RM, across all sets
Conditioning
Warm up
3 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 ring rows
5 cal ski
Upper Body Strength
12 min alternating EMOM
8-10 DB bench presses
20 alternating KB gorilla rows
8-10 strict pullups
Conditioning
For time, teams of 2, one partner working at a time:
1 mile run
30 hang power cleans [BB: 95/65 lbs - DBs: 2x40/25 lbs]
40 wall balls 20/14 lbs
50 power snatches [BB: 95/65 lbs, DB: 100 reps of alternating single DB of 50/35 lbs]
60 wall balls 20/14 lbs
70/64 cal row
60 wall balls 20/14 lbs
50 power snatches [BB: 95/65 lbs, DB: 100 reps of alternating single DB of 50/35 lbs]
40 wall balls 20/14 lbs
30 hang power cleans [BB: 95/65 lbs - DBs: 2x40/25 lbs]
Time cap: 32 min
Warm up
4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL
Deadlift
Every 3 min for 6 rounds:
3 deadlifts**
** Loads: 80%, 85%, 87.5%, 87.5%, 85%, 80%
Use our most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 10 DB floor wipers
Conditioning
Warm up
6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist
Snatch
Part A - Hang Power Snatches
3x3 at 80% of your most recent 1RM snatch
Drop and reset between reps - From below the knee
Part B - Snatches
3 sets of [2 power snatches + 1 squat snatch] at 80% of your most recent 1RM snatch
Drop and reset between reps
Conditioning
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
4 rounds for time:
20/16 cal row
10 power cleans
20 American KBS 24/16 kg
10 front squats
20 box jumps 24/20 in
10 shoulder to overheads
Time cap: 34 min
Load: Barbell 115/80 lbs, Dumbbells 2x50/35 lbs
Warm up
3 rounds:
10/side single arm KB swings
5/side single KB thrusters
5/side windmills
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 2 min for 4 rounds:
3 shoulder presses
Start on your first set at around 75% and build to a heavy set of 3 on the 4th set, increasing from last week.
Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 80% of your recent C&J 1RM, across all sets
Conditioning