Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
Every 90 sec for 10 rounds:
1 hang power clean ATK + 1 hang power clean BTK + 1 power clean
Keep the weight between 60-75%, this is technique/positional work
Conditioning
4 rounds for time:
21 pullups
15 burpees over bar
9 thrusters 135/95 lbs
Time cap: 16 min
For time, in teams of 2, one partner working at a time (split as desired):
100/80 cal row
50 front squats (BB: 185/135 lbs, DBs: 2x50/35 lbs)
50/40 cal row
100 toes-to-bars
50 overhead squats / single DB overhead squats (BB: 135/95 lbs, DBs: 50/35 lbs
100/80 cal row
Time cap: 30 min
Warm up
3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs
Snatch
Every 2 min for 6 rounds:
2 power snatches + 2 hang squat snatches
Start around 60% and build up
Conditioning
15 min AMRAP with buy-in:
buy-in: 1 mile run (3 laps around the block)
Then, in the remaining time, AMRAP:
10 handstand pushups
10 deadlifts 75/55 lbs
10 hang power snatches 75/55 lbs
Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Jerks & Overhead Strength
Push jerks
5x5, building to a heavy set of 5 push jerks for the day
Accessory
4 sets of:
2 KB Turkish getups per side
5 Sotts presses
10 overhead plate triceps extensions
Conditioning
Warm up
6 min AMRAP:
5 inch worms
10 squat jumps
20 high knees
30 single unders
Endurance
For time, completing as 2 min work, 30 sec rest, and continuing this way until completion:
100 double unders
50/40 cal row
40 American KBS 24/16 kg
30 burpees
20 box jumps 24/20 in
30 burpees
40 American KBS 24/16 kg
50/40 cal row
100 double unders
Time cap: 27 (11 intervals)
Accessory
Warm up
3 rounds:
5 no-push-up burpees
5 scap pushups / scap HSPU
10 banded face pulls
10 alternating box step ups
Then, build up your bench press and deadlift weight
Deadlift & Bench Press (25 min)
Alternate between lifts each set
7x3 at 80% for each lift
Warm-up suggestion for each lift:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
Conditioning
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 back squat weight
Back Squat (20 min)
7x3 at 80%
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
Conditioning
** DELOAD WEEK **
Warm up
3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS
3-Position Cleans
Every 90 sec for 10 rounds:
1 high hang power clean + 1 low hang power clean + 1 power clean
Keep the weight between 60-75%, this is technique/positional work
Conditioning
15 min AMRAP:
8 pushups
12 sumo deadlifts high pulls 75/55 lbs
8 hang power snatches 75/55 lbs
24 double unders
For time, teams of 2:
400m run (together)
40 handstand pushups
40 wall balls 20/14 lbs
400m run (together)
40 wall walks
40 box jumps 24/20 in
400m run (together)
40 American KBS 32/24 kg
40 wall balls 20/14 lbs
400m run (together)
40 pullups
40 box jumps over 24/20 in
Time cap: 32 min
** DELOAD WEEK **
Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Tempo Back Squat
Every 3 min for 6 rounds for quality:
5 tempo back squat at 40% of 1RM
Note: tempo 53X1. You may use 55% of last week's 10RM if you do not know your 1RM.
Conditioning