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.
Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
Single DB bench presses
3x8 per side
Banded deadlifts
4x5 at 60%
Conditioning
4 rounds of 2 min AMReps:
200m run
4 wall walks
Max deadlifts in the remaining time 185/125 lbs
-- rest 2 min between each round
Note: Athletes should have at least 20-30 sec each round on the deadlifts
Part A
In teams of 2, for time, one partner working at a time, splitting as desired:
Buy-in: 1,000m/800m row
then, 10 rounds of:
20 wall balls 20/14 lbs
10 DB box steps over 50/35 lbs, 24/20 in
X clean and jerks [BB: 5 reps at 155/105 lbs, DBs: 10 reps at 2x50/35 lbs]
Buy-out: 1,000m/800m row
Time cap: 34 min
Part A
Shoulder press
3x5 at 45% of C&J
Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatches from 12" blocks
3x3 at 60% across
Drop and reset between reps
Snatches from 6" blocks
3x3 at 60% across
Drop and reset between reps
Note: stack up crash pads and add a playground mat for bar stability. Each pad is 6"".
Snatch any style, and focus on bar path and bar speed.
Core Strength Accessory
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
4x3 at 75% of 1RM front squat
(you may use 85% of your Back Squat 3RM tested last week to estimate your front squat 1RM if unknown)
Perform 3 seated box jumps for height after each set of front squat
Lunges
3 sets of 50 ft. double KB front rack lunges
Conditioning
Warm up
3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees
Skills & Pulling Strength
3 sets of:
10 (weighted) ring rows
20 hollow rocks
30 sec of active hang with hollow body
Endurance - Cycle 4 Benchmark 1