Warm up
3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises
Paused overhead squat
5x5 with 5 sec pause at the bottom.
Begin at around 70% of your snatch and build up to a challenging set for the day
Unilateral Overhead Strength Accessory
3 sets per side of:
6 BB landmine rotations with press
50 ft. single arm KB bottom-up overhead carry
Conditioning
Warm up
2 min on a machine or 400m run, then:
3 rounds:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell
Clean & Jerks
Part A - Cleans
4x2 at 85% across
Drop and reset between reps
Part B - Split jerks from the rack
4x2 at 85% across
Aerobic Capacity
16 min AMRAP:
400m run
20 plate ground to overheads 35/25 lbs
10 burpees
Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
Incline DB bench press
5x10 with one side of the bench on a 45 lbs plate
Banded deadlifts
4x4 at 70%
Conditioning
3 rounds for time:
27/22 cal row
21 American KBS 32/24 kg
15 handstand pushups
Time cap: 15 min
Part A
In teams of 2, for time, one partner working at a time (Except the run and burpees):
Buy-in: 800m run (together)
Then:
100 wall ball lunges 20/14 lbs
80 sumo deadlift high pulls [BB: 75/55 lbs, KB: 24/16 kg]
60 synchro burpees
40 power cleans [BB: 145/100 lbs, DBs: 2x50/35 lbs]
20 bar muscle ups (or 50 chest to bar pullups)
Buy-out: 800m run (together)
Time cap: 30 min
Part A
Shoulder press
3x4 at 55% of C&J
Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatch
Part A - In 8 min, build to a moderate weight over 4 sets of the following complex with good mechanics:
1 power snatch + 2 overhead squats
Part B - Every 2 min for 4 rounds:
Snatch 4x2 at 80% across
Drop and reset between reps
Conditioning
11 min AMRAP:
9 pullups
6 power snatches 95/65 lbs
Warm up
3 rounds:
12 alternating single leg glute bridges
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
30 sec dead hang
Front Squats
Every 2:30min for 4 rounds, perform:
3 at 81% of 1RM front squat
3 box drop jumps for height
Lunges
3 sets per leg of:
8 DB Bulgarian split squats (Farmer's style)
Conditioning
Warm up
3 rounds:
5/arm single DB power cleans
5 scap pullups
5 cal row
5 hanging knee raises
Endurance
Every 7 min for 4 rounds:
From minute 0 to 5:
15/12 cal row
10 toes to bars
15 burpees
10 toes to bars
**Max power cleans in the remaing time [BB: 175/120 lbs, DBs: 2x50/35 lbs]
From minute 5 to 7: rest
Skills & Pulling Strength Accessory Finisher
Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Overhead Squats
5x3, building to a heavy but technically sound set
Unilateral Overhead Strength Accessory
Single arm DB shoulder press - 3 sets of 10 reps per arm
Conditioning
Every 3 min for 5 rounds:
250/200m row sprint
Max effort handstand hold (scale to plank hold)
Part A
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
Clean & Jerks
Part A - Build to a moderate weight over 4 sets of the following complex with good mechanics:
1 clean pulls + 1 power clean + 1 push jerk
Part B - 4x2 at 80% across
Drop and reset between reps
Aerobic Capacity
4 rounds for time
20/15 cal row
15 burpees
20 wall balls 20/14 lbs
Time cap: 18 min
Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
Tempo bench press (33X1)
5x5 at 50-60%
Banded deadlifts
4x5 at 65%
Conditioning
For time:
30 box jumps over 24/20 in
30 deadlifts 155/105 lbs
-- rest 2 min
20 box jumps 24/20 in
20 hang power cleans 135/95 lbs
-- rest 1 min
10 burpees box jumps over 24/20 in
10 thrusters 95/65 lbs
Time cap: 16 min