Warm up
2 min cardio of choice, then 2 rounds of:
5 90/90 each way
5 world's greatest stretch each side
5 per side single KB front rack squats
5 per side single KB push presses
Clean & Jerk Complex
Every 2 min for 3 rounds:
2 hang cleans + 1 front squat + 3 jerks
-- then, every 2 min for 3 rounds:
3 hang cleans + 2 jerks
-- then, every 2 min for 3 rounds:
3 hang squat cleans + 1 jerk
Conditioning
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
Every 2 min for 5 rounds:
5 snatch balances, increasing
-- rest 1 min, then
Every 90 sec for 3 rounds:
2 snatches
Starting at 75% and building. Reps do not need to be touch and go
Conditioning
For time:
21-18-15-12-9 reps of:
Cal Machine (Row or Ski)
Single KB snatches 24/16 kg
In teams of 2, for time:
Part A, 20 rounds, partners switching every full round:
1 cluster
2 clean and jerks
3 burpees over bar/DBs
-- rest 2 min, then:
Part B, for time:
80 shoulder to overheads
60/48 cal row
40 sumo deadlift high pulls
200 double unders
40 sumo deadlift high pulls
60/48 cal row
80 shoulder to overheads
Time cap: 36 min
Loads:
Barbell: 115/80 lbs,
DBs: 2x50/35 lbs (SDHP with KB of 32/24 kg)
Warm up
2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 per side half kneeling KB bottom up presses
5 Cuban presses
Shoulder Press
Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats
Back Squat
Using your recent 2RM back squat as the reference, perform:
3 back squats at 70% of the 2RM
3 back squats at 80% of the 2RM
Max reps back squats at 90% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot stand up anymore. 2 spotters required for the last set. Aim for 5+ reps on the last set.
Warm-up & skills
3 rounds of:
200m run
10 thrusters (empty bar or light DB)
10 burpees over bar
-- Then, practice some toes-to-bar skill for 5 min prior to beginning the workout:
Level 1: Strict hanging knee raises + kipping practice with a partner setting stomach/back reaching targets with one arm in front and one arm in back
Level 2: Kipping knee raises and strict leg raises
Level 3: Kipping leg raises and strict leg raises
Level 4: toes to bars
Endurance
Warm up
3 rounds of
1 min cardio
5 strict hang leg raises
5 scap pullups
5 per side single KB suitcase deadlifts
Deadlift
Using your recent 2RM deadlift as the reference, perform:
3 deadlifts at 70% of the 2RM
3 deadlifts at 80% of the 2RM
Max reps deadlifts at 90% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot lift off the ground anymore. Aim for 5+ reps on the last set.
Pullups
Warm up
2 min cardio of choice, then 2 rounds of:
5 90/90 each way
5 world's greatest stretch each side
5 per side single KB front rack squats
5 per side single KB push presses
Clean & Jerk Complex
Every 2 min for 3 rounds:
2 hang cleans +2 front squats + 1 jerk
-- then, every 2 min for 3 rounds:
2 hang cleans + 1 front squat + 2 jerks
-- then, every 2 min for 3 rounds:
3 hang squat cleans + 2 jerks
Conditioning
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
3 min EMOM: 5 behind the neck presses, increasing
-- rest 1 min, then
Every 90 sec for 3 rounds:
5 snatch balances, increasing
-- rest 1 min, then
Every 90 sec for 3 rounds:
3 snatches
Starting at 70% and building. Reps do not need to be touch and go
Conditioning Benchmark
In teams of 2, for time:
80/64 cal row
-- then 8 rounds of:
10 thrusters
10 burpee box jumps 24/30 in
-- then:
80/64 cal row
-- then:
-- then 8 rounds of:
10 hang power snatches
10 shoulder to overheads
10 pullups
Time cap: 35 min
Load: Barbells 95/65 lbs, DBs: 50/35 lbs (2 DBs for thrusters and shoulder to overheads, 1 DB for snatches)