Weightlifting
Snatch – 70% x 2, 75% x 2, 80% – 3 x 1
Clean & Jerk – 70% x 1, 75% x 1, 80% – 3 x 1
Clean Pull – 90% (of clean) – 3 x 3
Back Squat – 80% – 3 x 2
Strength/Skill
Snatch Balance 2 reps on the minute for 10 mins – technical focus, not strength
Conditioning
Complete 5 rounds of:
30 seconds max reps push ups (hand-release)
30 seconds max calories rower
Rest 3 min
7 AM – Weightlifting
Back Squat – Test – Max
Snatch – Heavy Single
Clean & Jerk – Heavy Single
8 AM – WOD
Complete the following in teams of 2:
125 Pull ups
125 Kettlebell Swings, 53/35
125 Double Unders
125 Overhead Squats, 95/65
25 minute time cap.
Weightlifting
REST DAY
Strength/Skill
Front Squat, 5 x 5
Clean-grip pull, 5 x 3
Strict toes-to-bar, 5 x 5
Conditioning
Complete the couplet for time:
Power Clean, 185/115, 10-8-6-4-2
Handstand push up, 2-4-6-8-10
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
Power Snatch – 65% x 3, 70% – 2 X 3, 75% x 2
Power Clean + Power Jerk – 65% (of PC) x 3, 70% – 2 X 3, 75% x 2
Snatch High-Pull – 75% (of snatch) x 3, 80% – 2 X 3
Conditioning
REST DAY
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
