Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
5×2 across @ 70% / RPE 7
Part 2 – Conditioning:
“Fights Still Good”
Performance:
3 Rounds for reps
1 min Max KB high pull 24/16
1 min Max TTB
1 min Max BXJ 24/20
1 min Rest
Fitness:
3 Rounds for reps
1 min Max KB high pull
1 min Max TTB Progression
1 min Max BXJ
1 min Rest
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Clean & Jerk
Performance:
Est. 1rm
**30 min Cap
**to qualify for this lift, You must have been training here three Months and C&J every week for the past 4
Fitness:
Work to a heavy single.
Part 2 – Conditioning:
‘Breathe”
Performance:
For time:
100 Dubs
21-15-9
Burpee
KBSwing 32/24
100 Dubs
Fitness:
For time:
100 Speed Steps/ 200 Singles
21-15-9
Burpee
KBSwing
100 Speed Steps/ 200 Singles
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance and Fitness:
EMOM 10
1 @ 85%-90% / RPE 8-9
Part 2 – Conditioning:
“The Whole 9 Yards”
Performance:
AMRAP 9
Wall Balls 20/14
**EMOM
3 Deads 225/155
5 BXJ 24/20
**Begin with Wall balls, Score is total Wall Balls.
Fitness:
AMRAP 9
Wall Balls
**EMOM
3 Deads RPE 6
5 BXJ
**Begin with Wall balls, Score is total Wall Balls.
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
5×2 climbing to 70% / RPE 7
**work punch through and hold a tight receiving position for 3 seconds before recovering.
Part 2 – Conditioning:
“Isabel Vs. Helen”
Performance:
On a 15 min ascending clock:
For Time
“Isabel”
30 Snatches 135/95
**with any remaining time, try to complete;
“Helen”
3 RFT
400m run
21 Swings 24/16
12 Pull ups
**Score is Isabel time + Helen time or # of reps of Helen completed.
Fitness:
On a 15 min ascending clock:
For Time
“Isabeleta”
30 Snatches RPE 5
**with any remaining time, try to complete;
“Helana”
3 RFT
400m run
21 Swings
12 Pull up progression
**Score is Isabeleta time + Helana time or # of reps of Helen completed.