For Time:
25 Thrusters, 95/65
50 Sit-ups
100 Double-Unders
50 Sit-ups
25 Thrusters, 95/65
12-14-12
Weightlifting
Rest Day
Strength/Skill
Deadlift, 7-7-5-5-3-3
Heaviest possible for each round
Conditioning
3 rounds for time of:
10 Burpees
10 Toes-to-bar
10 Kettlebell Swings, 53/35 lbs
Rest 1 min
12-13-12
Weightlifting
Power snatch – 60% x 1 x 8
Power clean & jerk – 60% x 1 x 8
Strength/skill
REST DAY
12-12-12
Weightlifting
Snatch – 80% x 1 x 3
Clean & Jerk – 80% x 1 x 3
Snatch Pull – 90% x 2 x 3
Conditioning
AMRAP in 12 mins
4 Handstand push-ups
4 Pistols (each leg)
4 Muscle-ups
Rest 4 mins
AMRAP in 12 mins
4 Push Press, 95/65
4 Overhead Squats, 95/65
4 Sumo-deadlift high pull, 95/65
Rest 4 mins
Run 1200 meters for time
12-11-12
Weightlifting
Power snatch – 70% x 1 x 5
Power clean & jerk – 70% x 1 x 5
Clean Pull – 90% x 2 x 3
Strength/Skill
Power Snatch x 2 x 5
1 Snatch Balance + 1 Overhead Squat x 5
a) Snatch Pull x 3 x 5
b) Strict toes-to-bar x 5 x 5
Conditioning
12-10-12
Weightlifting
Snatch – 80% x 1 x 2, 85% x 1, 90% x 1
Clean & Jerk – 80% x 1 x 2, 85% x 1, 90% x 1
Front squat – 80% x 2, 85% x 1 x 2
Strength/Skill
For Load:
Clean & Jerk, 2-2-2-2-2 (rest 2 mins between rounds)
Front Squat, 3-3-3-3-3 (rest 3 mins between rounds)
Conditioning
4 rounds for time of:
50 Double-unders
10 Front squats, 55% of above 3RM
12-8-12
Weightlifting
Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Front squat – heavy single; 90% x 1
Strength/Skill
GHD Sit-ups & Hip/Back Extensions & Glute/Ham Raise
Conditioning
Partnered Intervals
As Many Rounds/Reps as possible in 3 mins of each of the following:
Sprint
Rest 90 secs
5 Hang power cleans, 135/85
Rest 90 secs
7 Wall balls, 20/14
Rest 90 secs
9 Box jumps, 24/20
12-7-12
Weightlifting
Rest Day
Strength/Skill
Conditioning
With a continuously running clock, complete the following:
3 rounds of:
6 Deadlift, 275/175
3 Wall walks
Rest exactly 3 mins, then…
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Rest exactly 3 mins, then…
3 rounds of:
6 Deadlift, 275/175
3 Wall walks
12-6-12
Weightlifting
Hang snatch (below knee) – 75% x 2, 80% x 2, 85% x 1 x 3
Hang clean (below knee) – 75% x 2, 80% x 2, 85% x 1 x 3
Heaving snatch balance – 4 x 1; add weight from last wk
Strength/Skill
REST DAY
CONDITIONING
REST DAY
or
PRACTICE THE FOLLOWING:
12-5-12
Weightlifting
Clean & Jerk – 5 x 1 (~80-90%)
Clean pull – 4 x 2
Front squat – 5 x 1
Aim to add weight from what you used last week.
Strength/skill
Conditioning
Complete for time:
Run 400m
35 Knees-to-elbow
30 (steps) Overhead walking lunge, 45/25
25 Power Cleans 115/75#
20 Knees to Elbow
15 (steps) Overhead walking lunge, 45/25
10 Power Cleans 115/75#
Run 400m
