Warm-up & Mobility: 15 Minutes
Strength: Clean – 15 Minute work up – Do NOT increase load unless the prior weight is perfect – the weight DOES NOT matter unless you have good form
Conditioning: 4 RFT of –
Time cap 15 minutes
Warm-up & Mobility: 15 Minutes
Strength: Squat – 4 sets of 3 @80% of 3RM – ALL worksets should be performed at the same weight – drop to 75% if needed to keep form)
Conditioning:
21-15-9 reps of –
Warm-up & Mobility: 15 Minutes
Skill/Strength: 20-25 minutes to work skills & warm-up your Clean and Jerk. For skill work: do you have perfect push-ups, kipping pull-ups, Double-unders, efficient rope climbs?
Conditioning: AMRAP 14 min of-
…then finish the AMRAP with…
Warm-up & Mobility: 15 Minutes
Strength: Snatch – 15 Minute work-up practicing best possible form – FORM OVER WEIGHT – do not increase load unless your prior weight was perfect
Conditioning: “Snatchy Helen” – 3 RFT of –
Warm-up & Mobility: 15 Minutes
Strength: Squat – 5@80%, 5@85%, 3 reps @90% 1@100%, 1@105% – working percentages off your heaviest triple
Conditioning: 4 rounds for time:
Warm-up & Mobility: 15 Minutes
Skill: HSPU review & warm-up barbell movements
Conditioning:With a Continuous clock and utilizing 1 barbell:
**Score is time for each round
Warm-up & Mobility: 15 Minutes
Strength: 2 Clean EMOM 10min @ 75-80%
Conditioning: For time (timecap = 18:00)
21-18-15-12-9-6-3 reps of:
Warm-up & Mobility: 15 Minutes
Strength: Snatch 10 min EMOM @ 75-80% of 1RM
Conditioning: 3 Rounds for Time of:
Warm-up & Mobility: 15 Minutes
Strength: Deadlift- 5@80%, 5@85, 5@90% calculated off your 3RM
Conditioning: AMRAP 12 min of 2-4-6-8-10… reps of –
Warm-up & Mobility: 15 Minutes
Strength: Snatch EMOM 10 min @80-90% – 1 Power Snatch + 1 Hang Snatch from above the knee
Conditioning: EMOM 14 min of –