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
Weightlifting
Power Snatch – 65% – 2 x 3; 70% – 2 x 3
Power Clean & Jerk – 65% – 2 x 3; 70% – 2 x 3
Snatch High Pull – 75% – 3 x 3
Conditioning
REST DAY
Weightlifting
Back Squat – 80% – 5 x 5
Hang Clean (knee) – 70% – 2 x 3, 75% – 3 x 3
Clean Pull – 90% (of clean) – 2 x 3, 95% – 2 x 3
SLDL – 65% (of BS) – 3 x 5
Strength/Skill
For Load:
Deadlift, Build to a touch-n-go 3 rep max
Conditioning
5 rounds for time:
5 Deadlift, 65% of above 3 RM
10 Burpees
Weightlifting
Jerk – 70% – 2 x 3, 75% – 3 x 3
Push Press – 80% – 3 x 4, 85% x 3
Snatch High-Pull – 75% (of snatch) – 4 x 5
Conditioning
Complete for time:
Run 800 meters
50 Pull ups
100 Push ups
150 Air Squats
Run 800 meters
Note: You may partition the gymnastic work as appropriate.
Weightlifting
Back Squat – 70% – 3 x 10
Hang Snatch (knee) – 70% – 2 x 2, 75% – 3 x 3
Snatch Pull – 90% (of snatch) 2 x 3, 95% – 2 x 3
Heaving Snatch Balance + OHS – 65% (of OHS) – 1+2 x 2, 70% – 1+2 x 2
Strength/Skill
Heaving Snatch Balance + OHS, 2-2-2-2-2
Conditioning
AMRAP in 10 mins of:
7 Power Snatch, 135/85
5 Muscle-ups
The sub for muscle ups will be burpees
Weightlifting (7:00 a.m. class)
Back Squat – 80% x 3 x 8
Snatch – 70% x 3 x 2, 75% x 2 x 3
Clean & Jerk – 70% x 3 x 2, 75% x 2 x 3
WOD (8:00 a.m. class)
AMRAP in 20 minutes:
20 Goblet Squats 53/35
20 Burpees
20 Toes-to-Bar
Run 400 meters
