Weightlifting

Push Press – Test Max
High-hang Snatch – 50% – 5 x 2
Power Clean & Jerk – 60% – 5 x 1

Strength/Skill

5 rounds for Load: Press Cluster (PP, PJ, SJ)

Conditioning

Complete 3 rounds for time of:

Run 400 m or Row 500 m
50 Double Unders

Weightlifting

Hang Snatch – 60% – 5 x 2

Strength/Skill

15 mins of Snatch Practice (do not work over 60%)

Conditioning

AMRAP in 4 mins

40 Pull ups
30 Box Jumps
20 Thrusters
10 Burpees

Rest 3 mins

AMRAP in 4 mins

10 Burpees
20 Thrusters
30 Box Jumps
40 Pull ups

Weightlifting

Snatch – 50% x 3, 60% – 2 x 2, 65% – 2 x 2, 70% x 2
Power Clean – 60% – 2 x 2, 70% – 2 x 3
Jerk – 65% – 2 x 3, 70% – 2 x 3
Squat jump – 4 x 3

Strength/Skill

10 mins to establish a Clean and Jerk Heavy Single.
(this is not a 1RM)

Drop to 80% of HS and perform 1 C&J every 20 secs for 15 reps.

Conditioning

AMRAP in 10 mins of:

5 Squat Jumps
10 Kettlebell swing, 53/35
5 Toes-to-bar
10 Pistols (alternating)

Weightlifting

REST DAY

Strength/Skill

Squat Clean practice, 15 mins

Conditioning

3 rounds for time of:

Run 400 meters
10 Squat Cleans, 135/85

Weightlifting

Back Squat – 83% – 5 x 5
Block (or hang) Clean (knee) – 70% – 2 x 3, 75% x 3, 80% – 2 x 2
Clean Pull – 95% (of clean) – 4 x 3
SLDL – 65% (of back squat) x 5, 70% – 2 x 5

Strength/Skill

Muscle Up Practice, 15 mins

On the minute for 10 mins, 2 Muscle Ups

Conditioning

AMRAP in 15 mins

1 Chin up (C2B)
1 Push up (hand-release)
2 Chin up (C2B)
2 Push up (hand-release)
3 Chin up (C2B)
3 Push up (hand-release)
4…Continuing going up the ladder until time runs out

Weightlifting

Jerk – 70% – 2 x 3, 75% x 3, 80% – 2 x 2
Push Press – 80% x 4, 85% – 3 x 3
Snatch High-Pull – 75% (of snatch) – 2 x 5, 80% – 2 x 5

Conditioning

2 min max reps wall balls, 20/14
2 min max reps KBS, 70/53
2 min max reps double unders

Rest 2 mins

2 mins max reps box jump, 30/24
2 mins max reps hang clean, 135/85
2 mins max reps burpees

Weightlifting

Back Squat – 73% – 3 x 10
Block (or hang) Snatch (knee) – 70% – 2 x 3, 75% x 3, 80% – 2 x 2
Snatch Pull – 95% (of snatch) – 4 x 3
Heaving Snatch Balance + Overhead Squat – 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2

Strength/Skill

Split Press, 5-5-5-5-5
Push Press, 3-3-3-3-3

Conditioning

Complete for time:

Row 2K

Weightlifting (7 am)

Back Squat – 85% – 8 x 3
Snatch – 75% – 3 x 3, 80% – 2 x 2
Clean & Jerk – 75% – 3 x 3, 80% – 2 x 2

Conditioning (8 am)

Thruster practice

~then~

Complete 5 rounds for time:

Sprint
10 Thrusters, 75/55
6 Pull ups

Weightlifting

REST DAY

Conditioning

AMRAP in 20 mins

5 Handstand push ups
10 Toes-to-bar
15 Box Jumps, 24/20