Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Deadlift

Performance and Fitness:

5 min to work to 75%

3 EMOM 10

Part 2 – Conditioning:

“Odd Objects”

Performance:

For weight and reps:

On a 15 min clock:

@ 0:00

6 TGU Alternating

@ 3:00

AMRAP 10

10 American Swing

10 Toes to Bar

10 Rack Squat

@ 15:00

6 TGU Alternating

Fitness:

For weight and reps:

On a 15 min clock:

@ 0:00

6 TGU Alternating

@ 3:00

AMRAP 10

10 American Swing

10 Toes to Bar Progression

10 Rack Squat

@ 15:00

6 TGU Alternating

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Snatch

Performance:

5×1 55-65-75-80-85%

3×1 90%

Fitness:

Work up to a double RPE 8

Part 2 – Conditioning:

The Acquittal

Performance:

For Time

400m run

30 Power Snatch 75/55

400m run

30 Power Snatch 95/65

400m run

Fitness:

For Time

400m run

30 Power Snatch RPE 4

400m run

30 Power Snatch RPE 5

400m run

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Back Squat

Performance:

1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%

**Rest 90 sec MAX

Fitness:

9×3 Climbing

 

Part 2 – Conditioning:

“Spellbound”

Performance:

For Time:

15-12-9-6-3

Handstand Walk Meters/HSPU

Box Jump 30/24

Fitness:

For Time:

15-12-9-6-3

HSPU Progression

Box Jump AHAP

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Clean and Jerk

Performance:

6×1 @  55-65-75-80-85%

3×1 @ 90%

Fitness:

6×2 Climbing to an RPE 8

Part 2 – Conditioning:

“Six And A Half Dozen”

Performance:

AMRAP 6

3 Power Clean 135/95

3 Hang Squat Clean 135/95

3 Squat Clean 135/95

-rest 3 min-

AMRAP 6

3 TTB

3 Pull up

3 Bar Muscle up

**If you want to do Performance but dont have MU you can sub burpee Pull up 1:1

Fitness:

AMRAP 6

3 Power Clean RPE 7

3 Hang Squat Clean RPE 7

3 Squat Clean RPE 7

-rest 3 min-

AMRAP 6

9 Sit up

6 Ring Row

3 Burpee

 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Front Squat

Performance and Fitness:

25 min to hit a heavy single

Part 2 – Conditioning:

“2-fer Friday”

Performance:

AMRAP 10

10 2-fer-1 Wall Ball 20/14

10 KB High Pull 24/16

Fitness:

AMRAP 10

10 2-fer-1 Wall Ball

10 KB High Pull

**2-fer WB is two squats for every throw.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Snatch

Performance and Fitness:

Skill then work to 75% / RPE 7

5×1 Across

Part 2 – Conditioning:

“Heel to Toe”

Performance:

EMOM 12

3 Power Snatch 95/65

21 Dubs

**Both movements ea min

Fitness:

EMOM 12

3 Power Snatch RPE 5

21 Speed step or singles

**Both movements ea min

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Deadlift

Performance and Fitness:

25 min to hit a heavy single

Part 2 – Conditioning:

“Ten to One”

Performance:

For Time:

10-9-8-7-6-5-4-3-2-1

Burpee

Toes To Bar

Fitness:

For Time:

10-9-8-7-6-5-4-3-2-1

Burpee

Toes To Bar Progression

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Power Clean

Performance and Fitness:

Skill and work up to 75% / RPE 7

5×1 Across

Part 2 – Conditioning:

“Bad Desire”

Performance:

EMOM 21
7 cycles
Min 1: 200m run
Min 2: 12 Pull up
Min 3: 6 S2OH 115/75

Fitness:

EMOM 21
7 cycles
Min 1: 200m run
Min 2: 12 Pull up Progression
Min 3: 6 S2OH RPE 6

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Back Squat

Performance and Fitness:

25 min to hit a heavy single

Part 2 – Conditioning:

“The Hateful Eight”

Performance:

AMRAP 8

8 KB Swing 24/16

8 Wall Ball 20/14

8 Box Jump 24/20

Fitness:

AMRAP 8

8 KB Swing

8 Wall Ball

8 Box Jump