Strength
4 Sets:
7 DB Pushup to Row
*1 rep = 1 Pushup + 1 Row with ea/arm
Conditioning
AMRAP in 8 Minutes:
20 Double Unders
3 Power Cleans (155/105)
4 Bar Facing Burpees
Rest 20 Sec
Strength
Snatch: 60/3, 70/3, 80/3, 85/3x2sets
Skill
4 Attempt to Complete AMRAP in 30 sec:
Kipping HSPU (Open Standard)
*tape the line and have someone judge you for no-reps, 1 min rest between sets
Strength
Clean & Jerk: 60/3, 70/3, 80/3, 85/3, 85-90/3
Conditioning
“Fran”
21-15-9:
Thrusters (95/65)
Pull-ups
Strength
Back Squat: 50/6 70/6 80/4 90/2 95/2+
Skill
Every 30 sec for 7 sets On Rings or Bar (athlete choice):
H/A Kip + Power Kip + Chest to Ring/Bar + MU
*Modify as needed to go unbroken each set. Keep movements consistent and just add power each rep as the difficulty increases
Conditioning
In teams of 2, AMRAP 24:
40/36 Calorie Row
100 Double Unders
6 Rounds of “The Chief” (135/95)
1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats
Strength
Power Snatch + Snatch Balance + OHS + Hang Snatch: Build to Heavy Single
Skill
HS Walk Obstacle Course For Time
get creative, add some turns, stairs, abmats, etc.
Mobility
Shoulder Roll w/ Ball
Box Shoulder Stretch 2 min
Couch Stretch: 1 min e/side
Strength
3 Sets:
8 DB Z-Press (light-med)
4-6 Strict Chinups
Conditioning
20 Minutes, for Total Distance:
Row 10min
Bike 10min
*start on either
For Time:
3 Rounds:
200M Run
16 Pullups | R+ C2B
Directly Into…
3 Rounds:
9 Power Cleans (115/80 | R+ 155/105)
9 Push Jerks (115/80 | R+ 155/105)
Strength
Power Clean + Push Jerk: Build to Heavy Double
Back Squat: 50/6 70/6 75/6 80/4 85/4 90/4
Weighted Pullups: Find 3RM in 5 sets
Strength
Power Snatch: Build to
Conditioning
AMRAP in 10 Minutes:
10 Hang Power Snatches (95/65)
25 Double Unders
10 Front Squats (95/65)
25 Double Unders
Skill
5 sets
Strength
3 Sets
Max-2 Ring Push Ups
immediately into 10 Supine BB Row
