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)
Warm up
2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 straight arm plate raises
5 snow angels
Shoulder Press
Using your recent 2RM shoulder press as the reference, perform:
5 shoulder presses at 65% of the 2RM
5 shoulder presses at 75% of the 2RM
Max reps shoulder presses at 85% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot get to full extension anymore.
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:
5 back squats at 65% of the 2RM
5 back squats at 75% of the 2RM
Max reps back squats at 85% 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.
Tempo Front Squat
Warm up
3 rounds of:
200m row
5 hang muscle clean and jerks
15 double unders
5 burpees
Endurance
Warm up
3 rounds of
1 min cardio
5 strict hang leg raises
10 alternating lunges with samsone stretch
Deadlift
Using your recent 2RM deadlift as the reference, perform:
5 deadlifts at 65% of the 2RM
5 deadlifts at 75% of the 2RM
Max reps deadlifts at 85% 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
Pullups
3 sets of 5 weighted pullups or strict (banded) pullups
Warm up
2 min cardio of choice, then 2 rounds of:
15 sec dead hang
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks
Clean & Jerk Complex
Every 2 min for 3 rounds:
3 hang cleans +2 front squats + 1 jerk
-- then, every 2 min for 3 rounds:
3 hang cleans + 1 front squat + 1 jerk
-- then, every 2 min for 3 rounds:
3 hang squat cleans + 1 jerk
Warm up
2 min cardio of choice then, 3 rounds of:
5/side thoracic extensions in squat
5 ring rows
5 strict toes to bars / hanging knee raises
Bench Press
Take 15 min to work up to a heavy bench press double and a heavy weighted pullup double.
Conditioning
5 rounds for time:
2 wall walks
40 double unders
6 power cleans 135/95 lbs
8 burpees over the bar
-- 1 min rest between each round
Time cap: 16 min, including the rest intervals