Warm-up & Mobility: 15 Minutes

Conditioning: 
For time -100 Double Under Buy-In-

-immediately into- 4 Rounds for Time:

• 5 Muscle-Ups
• 10 Front Squats (155/105lb)
• 15 Push-Ups
• 20 Burpees

-100 Double-under Cash Out-

 

Warm-up & Mobility: 15 Minutes

Strength: Hang Snatch – 2 EMOM for 10 min @ 75-85% – Do not let the bar drop below the knee. Focus on transitioning from the knee to the power position and using the legs to “float” the bar and pull under. You can drop and reset in the hang position between reps if necessary.

Conditioning: For Weight and Time (20 min timecap):

• 20 Snatches
• 20 TTB
• 15 Snatches
• 15 TTB
• 10 Snatches
• 10 TTB
• 5 Snatches
• 5 TTB

**You can start at any weight you like – even the unloaded barbell – but you should jump 10# for men/5#for women each set of snatches. Score is time and heaviest snatch. Full or power snatch is acceptable.

 

Warm-up & Mobility: 15 Minutes

Strength: Hang Clean – 2 EMOM for 10min – @ 75-85% – Do not let bar drop below the knee – focus on transitioning from the knee to the power position and using the legs to jump and “float” the bar and pull under. You can drop and reset in the hang position between reps if necessary.

Conditioning: AMRAP 7 Ladder – 2-4-6-8… reps of –

• Wallball (20/14lb)
• KB Swing (30/24k)

Rest 5 min

AMRAP 7 Ladder – 2-4-6-8… reps of –

• Power Clean (135/95lb)
• Pull Up

 

Warm-up & Mobility: 15 Minutes

Conditioning: For time* –

• 20 Thrusters (95/65lb)
• 20 SDHP with KB (30/24k)
• 20 Push Jerks (same BB)
• 20 Overhead Squats (same BB)

*Every MOM perform 4 burpees until work is complete

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 3 sets of 5 reps @75% of 1RM (all worksets at the same weight if possible) – Beginners can use this time to find a “heavy” set of 5

Conditioning: “Annie” – For time 50-40-30-20-10 reps for time of –

• Double-unders
• Sit-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – Begin with 55% on the bar and perform 1 clean EMOM adding 5/10# each interval until fail

Conditioning: 3 RFT of:

• 20 KB Swing (24/16k)
• 10 Front Squat (155/105lb)
• 20 Box Jump (24/20″)

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – Begin with 55% on the Bar and Perform 1 Snatch EMOM adding 5/10# each interval until fail

Conditioning: 5RFT of –

• 10 Power Snatch (115/75lb)
• 150m Shuttle Run

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk – Overhead complex – work to heaviest possible in 20 minutes. 1 Push-Press, 1 Push-Jerk, 1 Split Jerk

Conditioning: 2 RFT with 15 min time cap:

• 75 Wall Ball (20/14lb)
• 50 Burpees
• 25 Pull-ups

 

OR, If you’d like to get a Karen time – clock set to 12:00

• 150 Wall balls for time

Finish 12 min AMRAP with:

• 50 Burpees
• 25 Pull-ups

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 20 minutes to find a 3 rep max (or “heavy” for newer athletes)

Conditioning: 5 Rounds for time of –

• 200m Run Weighted
• 2 Rope Climb
• 5/5 Step ups onto a 20” box with plate locked overhead (45/25lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 10 min work up to weight for metcon, working on bar contact in the power position and using the legs to jump the bar to the receiving position

Conditioning: The Chief – 5 rounds for total rounds and reps

AMRAP 3 minutes –

• 3 Power Clean (135/95lb)
• 6 Push-up
• 9 Squat

1 min rest between rounds