Low Hang Power Snatch + Power Snatch + OH Squat 1+1+2
BB RDL 4×5
SA Front Rack Carry 4x20m ea.
10’ Amrap
3-6-9-12-15… etc
Alt. DB Snatch (40/25lbs)(total)
DB Box Step up (24/20”) (total)
Pullup
At 2:30, 5:00, and 7:30 stop and …
Sled Push 6x10m low/10m high
Plate Front Raises 3×10 (finish OH)
Band Facepulls 3×15
For Time (with a Partner)(one works at a time unless otherwise noted)
18’ Cap
1000 meter Row
40 Deadlifts (80/60kg)(100/75kg)
30 Pull-Ups
800 meter Run (together)
30 Pull-Ups
40 Deadlifts
1000 …
10’ Choice Skill Development (practice your Open skills)
Hang Power Clean + Push Jerk + Power Clean + Push Jerk 6×1+1+1+1 (try to go from catch of PC right into drive of jerk)
For Time
15-12-9-6-3
Thruster (45/30kg)
Cal Row
Toes …
Deadlift 6×3 building to 3RM
Ring Dip Holds 4x20s
Wtd. Side Plank Dips 3x8e (db on hip)
Rx
12’ Amrap
16 KB Swings (24/16kg)
16 Ab mat Sit ups
16 OH Walking Lunges (15/10kg)
64 Jump Rope Singles
Rx+
12’ Cap
100 Double Unders
30 HSPU
30/25 Cal …
Hang Squat Clean + Squat Clean 3×1+2, 3×1+1
DB Floor Press 3×15
Ring Row 3x max reps + scoot back and try to get 5 more
14’ Amrap
200m Run
8 Super Burpee Box Jump Over (24/20″)
8e Alt. DB Snatch …
15’ Back Squat Max
EMOM x5 Rounds
1. BB RDL x6
2. Chest to wall Handstand Holds x30s
3. Goblet Side Squat x6e
4. Wtd. Hollow Hold x30s
Hang Power Snatch + Power Snatch + OH Squat 6×1+2+3
“Push/pull” for time
4 rounds
15 Wall balls
10 Deload Pushups
4 rounds
15/12 Cal Row
10 Pullups (Rx+ = 8x CTB pullups)
Choice Weighted Core 3×15-20 reps
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Hang Power Snatch 3×3, 3×2
For Time (18′ Cap)
75 Double Unders (150 singles)
50 BW Squats
25/20 Cal Row
75 DU
40 KB DL High Pulls (24/16kg)
25/20 cal row
75 DU
30 OH Squats (40/28kg)
25/20 cal row
5′ Coaches choice core series
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10’ Handstand skill development (HSPU, Walking, holds, etc)
Hang Power Clean + Push Jerk 4×2+2, 3×1+1
4 Rounds for Time
15 KB Swings (24/16)
15 V-ups
10 Box Jumps (24/20”)
10e Plate OH Walking Lunge (15/10kg)
Deadlift 5×3 building up to 1x8RM (shoot for ~80%)
Ring Row 4×10
Plate Straight Leg Sit up 3×10
3×3’ Amraps w/ 1’ Rest
5 Clusters (Rx = 40/28kg)(Rx+ = 50/35kg)
5 Super Burpees over bar
