A.
10 sets:
power clean + split jerk
B.
10 min amrap:
“DT”
12 deadlifts (155/105)
9 hang power cleans
6 push jerks
A.
10 sets:
power clean + split jerk
B.
10 min amrap:
“DT”
12 deadlifts (155/105)
9 hang power cleans
6 push jerks
A.
3 sets: hang muscle snatch + high hang snatch + hang snatch
B.
3 sets: high hang snatch + hang snatch
C.
4 sets: hang snatch
D.
9 min amrap:
6 OH lunge steps (3/leg) (95/65)
9 OHS (95/65)
9 TTB
A.
6-8 sets:
2 deadlifts
B.
10 rounds for time:
25 DUs
Rx+
10 rounds for time:
6 Devil’s Press (50/35)
30 DUs
A.
seated press 3-3-3-2-2-2
B.
1 Round:
8 chest to bar pull-ups
8 Burpee Box Jump Overs (30/24)
Directly Into…
2 Rounds:
8 chest to bar pull-ups
8 Box Jump Overs (24/20)
Directly Into…
32 burpee CTB pull-ups
A.
back squat 5-4-3-3-3
B.
For time:
800m Run
40 front squats (135/95, Rx+ 185/125)
800m Run
A.
4 sets:
hang power clean + power clean + jerk @ 55-70%
B.
EMOM for 10 mins:
clean & jerk x 1 rep @ 75-85%
C.
“13.4”
7 min amrap:
3-6-9-12-15-18…and so on up the ladder
C&J (135/95)
TTB
A.
6 sets:
hang power clean + power clean (70-85% range of 1RM clean)
B.
“16.3”
7 min amrap:
10 power snatches (75/55)
3 bar muscle-ups
A.
seated press 4-4-3-3-2
B.
three rounds for time:
600m run or 1500m bike
12 push jerks (155/105)
20 toes to bar
A.
3 supersets:
3-3-3 Back Squats
5-5-5 Front Squats
B.
for time:
1000m row
60 alternating pistols OR 60 front rack lunges steps (135/95)
30 burpee box jump overs
A.
6×2 deadlift
B.
ten rounds for time:
3 power snatches (135/95)
3 bar facing burpees