A.
5×2 snatches 70-80%
B.
for time:
600m run
30 CTB pull-ups
30 power snatches (115/75, Rx+ 135/95)
600m run
A.
5×2 snatches 70-80%
B.
for time:
600m run
30 CTB pull-ups
30 power snatches (115/75, Rx+ 135/95)
600m run
A.
split jerk skills and drills
B.
for time:
1000/900m row
10 push jerks (135/95, Rx+ 155/105)
750/675m row
10 push jerks (135/95)
500/450m row
10 push jerks (135/95)
A.
5×5 front squat
B.
12 min amrap:
12 front rack lunge steps (95/65)
8 box jumps
12 front squats
8 box jumps
A.
8 sets:
Clean Lift-Off + Clean + Hang Clean
B.
Rx+
9-7-5
power clean (205/145)
Ring Muscle-Up
-or-
Option 2
For time:
15 Power Cleans (155/105)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
A.
6 sets:
2 reps strict press
B.
5 sets:
3 min amrap:
4 devil’s press (50/35)
6 TTB
24 DUs
1 min rest between sets
A.
5 sets:
2 reps snatch
B.
for time:
400m ski or 950m bike erg or 400m run
10 power snatch (115/75)
10 OHS
300m ski or 700 bike erg or 300m run
10 power snatch (115/75)
10 OHS
200m run or 500m bike erg or 200m run
10 power snatch (115/75)
10 OHS
A.
B.
8 sets:
3 reps split jerk
C.
12 min amrap:
300m run
20 push press (95/65)
10 dips
A.
front squat 6-6-5-5-5
B.
for time:
40/30 cal row
30 front rack lunge steps (135/95)
40 TTB
30 front rack lunge steps (135/95)
40/30 cal row
A.
10 sets:
2 clean lift-offs + 1 power clean
B.
9 min amrap:
3 power cleans (135/95)
6 burpees over the bar
9 CTB pull-ups
A.
strict press 3×3, 3×2
B.
18 min amrap:
18 Box Jump Overs
18 WBS
18 Handstand Push-ups (sub regular push ups or seated DB press)
18 Single arm DB Hang Clean & Jerks (50/35)