Warm-up & Mobility: 15 Minutes

Strength: Deadlift 3-3-3-3, increasing weight each set, last set should be approx 80-82% of 1RM

Conditioning: For time –

• 21 Push Press (95/65 lb)
• 21 Burpees
• 25 Double-Unders
• 15 Push Press
• 15 Burpees
• 50 Double-Unders
• 9 Push Press
• 9 Burpees
• 75 Double-unders

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk –  7 sets – 1 Power Clean + 1 Hang Clean + 1 Jerk, climbing in weight each set to heaviest possible), 60-120 sec rest between sets

Conditioning: 21-15-9 reps for time, of –

• Clean (135/95 lb)
• Box Jump (30/24″)

 

Warm-up & Mobility: 15 Minutes

Conditioning: For time –

• 2 Rope Climb
• 15 Wall Ball (20/14lb)
• 200m Weighted Run
• 15 TTB
• 15 KB Swing (24/16k)
• 3 Rope Climb
• 20 Wall Ball
• 200m Weighted Run
• 20 TTB
• 20 KB Swing
• 4 Rope Climbs
• 25 Wall Balls
• 200m Weighted Run
• 25 TTB
• 25 KB Swings

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch 7 sets – 1 Power Snatch + 1 Hang Snatch, climbing in weight each set to heaviest possible, 60-120 sec rest between sets

Conditioning: For time –

• 21 Thrusters (95/65 lb)
• 400m run
• 21 pull ups
• 21 OH squat (95/65 lb)
• 21 pull up
• 400m run
• 21 Thrusters (95/65 lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat 3-3-3-3  –  increasing in weight each set – last set climbs to 80-82% of 1RM

Conditioning: EMOM 12 min –

• Min 1: 100m max effort sprint
• Min 2: 12 Burpees

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 25 mins to establish 1RM

Conditioning: 3 rounds for time of –

• 3 Power Clean (@ 65% of above)
• 3 Front Squat
• 3 Jerk
• 200m Run

 

Warm-up & Mobility: 15 Minutes

Strength: Strength: Deadlift 4-4-4 increase in weight each set up to 70% of 1RM  or
Extended Mobility for those who will be going for a C&J PR tomorrow

Conditioning: AMRAP 12 min of –

• 8 Deadlift at approx 50% of 1rm 
• 10 Box Jumps (24/20″)
• 12 TTB

 

Warm-up & Mobility: 15 Minutes

Strength: Kip, then apply to TTB and Pull-Up

Conditioning: EMOM 18 – 6 cycles of:

• Min 1: 7 Pull Up
• Min 2: 14 KBS (1.5/1 pood)
• Min 3: 21 Sit Up

 

Warm-up & Mobility: 15 Minutes

Strength: Squat 5-5-5-5 (increasing in weight each set – go up to 70% of 1RM)

Conditioning: AMRAP 10 min of –

• 10 Push Press (75/45 lb)
• 30 Double-Unders

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 20 min to Est. 1rm

Conditioning: AMRAP 7 minutes:

– Choose 1-

• Burpees to 6″ target for Max reps (for RX)

–OR–

Ladder 2-4-6-8… reps of –

• Burpee (no height target)
• Wall ball