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
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