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
In teams of 2, for max reps, one partner working at a time, "fight gone bad" style, 1 min per station, for 4 rounds at each station:
Push presses [BB: 75/55 lbs, DBs: 2x 35/20 lbs]
Chest to bar pullups
Front squats
Ski erg calories
Burpee over object
Front rack lunges
Row for calories
Rest
Both partners are on the same station in the same minute, one working, one resting.
Part A
Shoulder press
3x5 at 50% of C&J
Warm up
3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls
Snatches from above the knee
3x3 at 70% across
Snatches from below the knee
3x3 at 70% across
Core Strength Accessory
3 sets of 5 tempo dragonflies - 5 sec tempo down
Conditioning
Warm up
3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang
Front Squats
Every 2:30min for 4 rounds, perform:
3 at 78% of 1RM front squat
3 seated box jumps for height after each set of front squat
Lunges
3 sets of 50 ft. double KB farmer's lunges
Conditioning
Warm up
Row 400m/300m
then, 2 rounds of:
10 alternating single DB power cleans
20 jumping jacks
10 American KBS
Endurance
5 rounds for time:
500m/400m row
50 double unders
5 squat clean thrusters (aka clusters) [BB: 155/105 lbs, DBs: 2x50/35]
Time cap: 28 min
Note: the load should allow for each set of clusters to be done in less than 90 sec each round.
Skills & Pulling Strength Accessory Finisher
Warm up
3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises
Overhead Squats
5x4, building up to a challenging set for the day
Unilateral Overhead Strength Accessory
4 rounds per side of 50 ft single KB banded overhead carry AHAP
Conditioning
Warm up
6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters
Hang clean & jerks from above the knee
3x3 at 70% across
Drop and reset between reps
Hang clean & jerks from below the knee
3x3 at 70% across
Drop and reset between reps
Aerobic Capacity
Every 3 min for 6 rounds:
18/15 cal row
12 burpee box jumps 24/20 in
Max Russian KBS 24/16 kg
Note: there is no rest in between rounds.