Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Benchmark
Open 21.4
Take 15 to find a max load of the following complex
1 deadlift + 1 clean + 1 hang clean + 1 split jerk
Conditioning (18 min)
Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 87.5%
Conditioning
3 rounds of 3 min AMReps:
10 alternating DB snatches 50/35 lbs
10 burpees over the bar
10 power cleans 135/95 lbs
Max cal row in the remaining time
-- rest 3 min between rounds
Part A
In teams of 2, for time, one partner working at a time:
800m run (together) or 1,200m/950m row
60 hang power cleans (BB: 95/65 lbs, DBs: 2x35/25 lbs)
60 handstand pushups
400m run (together) or 600m/480m row
40 thrusters (BB: 95/65 lbs, DBs: 2x35/25 lbs)
40 front rack lunges (BB: 95/65 lbs, DBs: 2x35/25 lbs)
200m run (together) or 300m/240m row
20 overhead squats (BB: 95/65 lbs) or 30 single DB overhead squats 35/25 lbs
20 wall walks
Time cap: 28 min
Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Tempo Front Squat
Tempo 33X1: 7x3 at 82.5%
Conditioning
3 rounds for time:
20 wall balls 20/14 lbs
20 pullups
20/16 cal row
Time cap: 11 min
Part A
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
Part A - 6 min to build to a heavy rep around 80-85%.
Part B - 3x5 at 95% of today's heavy rep
Bench Press
3x3 at 82.5% of estimated 1RM across
Conditioning
Warm up
Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges
Endurance
36 min alternating EMOM (6 rounds):
10-14 toes to bars (choose a number based on previous weeks, stick with it across all rounds)
6 DB devil presses 50/35 lbs
3 power cleans 185/125 lbs or 8 double KBs power cleans 32/24 kg
12 burpees over bar/KBs
16/13 cal row
Rest
Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Overhead Squat
5x7
Overhead Accessory
3 sets of 100 ft. double KB overhead carries
3 sets per side of 5 single KB sotts presses
Benchmark Conditioning
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 6
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 1 hang clean + 1 split jerk
Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 85%
Benchmark Conditioning
For time, in teams of 2, one partner working at a time, except the run:
1,000m/800m row
80 wall balls 20/14lbs
40 clean & jerks 135/95 lbs or 80 double DB C&Js 50/35 lbs
1,000m/800m row
60 wall balls 20/14lbs
30 clean & jerks 135/95 lbs or 60 double DB C&Js 50/35 lbs
1,000m/800m row
40 wall balls 20/14lbs
20 clean & jerks 135/95 lbs or 40 double DB C&Js 50/35 lbs
Time cap: 35 min
Part A