Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks
Clean & Jerks
Take 10 min to work up to a heavy power clean
-- Then, take 10 min to work up to a heavy split jerk from the rack
Conditioning
In teams of 2, for time, one partner working at a time, splitting as desired:
4 rounds of:
50 double unders
20 burpees to plate
-- rest 2 min, then, 4 rounds of:
20 pullups
20 handstand pushups
12 chest to bar pullups
12 double DB push jerks 5/35 lbs
16/12 cal row
-- rest 2 min, then, 10 rounds of:
2 double DB snatches 50/35 lbs
2 double DB overhead lunges 50/35 lbs
Time cap: 40 min
Part A
Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight
Back Squat
Calculate a reference weight which is 105% of your recent 2RM back squat from the previous cycle. Using this as the reference, perform:
5 back squats at 40% of the reference weight
5 back squats at 50% of the reference weight
5 back squats at 60% of the reference weight
Warm up
3 rounds:
1 min row, increasing pace each round
3 inch worms with pushups
10 lunges
Endurance
Every 10 min for 4 rounds:
1,000m/800m row or ski
50 wall balls 20/14 lbs
500/400m row or ski
30 ring pushups
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
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 40% of the reference weight
5 deadlifts at 50% of the reference weight
5 deadlifts at 60% of the reference weight
Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks
Clean & Jerks
Every 30 sec for 8 rounds (4 min):
1 power clean, starting around 70% and building
-- rest 1 min, then
Every 30 sec for 8 rounds (4 min):
1 split jerk
-- rest 1 min, then
Every 30 sec for 8 rounds (4 min):
1 clean and jerk
Conditioning
In teams of 2, one partner working at a time:
-- From 0:00 to 16:00, 8 rounds for time of:
250m/200m row
5 devil presses 50/35 lbs
10 burpee pullups
-- From 18:00 to 34:00, 8 rounds for time of:
40 double unders
4 sandbag to shoulders
250m/200m ski erg
Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight
Back Squat
Warm up
2 min cardio of choice then 3 rounds of:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Shoulder Press