Weightlifting

REST DAY

Conditioning

AMRAP in 3 mins:
50 Double Unders
40 Wall balls, 20/14
30 Box jumps, 30/24
20 Burpees
10 Handstand push ups

Rest 2 mins

AMRAP in 5 mins:
50 Double Unders
40 Wall balls, 20/14
30 Box jumps, 30/24
20 Burpees
10 Handstand push ups

Rest 4 mins

Complete for time:
50 Double Unders
40 Wall balls, 20/14
30 Box jumps, 30/24
20 Burpees
10 Handstand push ups

Weightlifting

Snatch – 70% – 2 x 2, 75% – 2 x 2, 80% – 3 x 1
Clean & Jerk – 70% – 2 x 2, 75% – 2 x 2, 80% – 3 x 1
Snatch Pull – 90% (of snatch) – 3 x 3
Front Squat – 80% – 3 x 2

Strength/Skill

Wall Walks, 5 x 3

The intent is to establish a controlled, well-balanced wall walk and maintain a “hollow” position while inverted.

Conditioning

“Helen”

Complete 3 rounds for time of:
Run 400 m
21 Kettlebell swings, 53/35
12 Pull ups

Weightlifting

Tall Snatch – 4 x 3
Mid-Hang Snatch – 65% – 5 x 2
Power Clean + Power Jerk – 70% (of PC) 5 x 1

Strength/Skill

10 mins to establish a Power Snatch Heavy Single.
(this is not a 1RM)
Drop to 80% of HS and perform 1 Hang Power Snatch every 20 secs for 15 reps.

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

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