Warm-up & Mobility: 15 Minutes

Strength: Bench 4×3@85% – heavy but not maximal – all at the same weight

Or Strict press –4×3 at 85-90% of 1RM

Conditioning:

For time – Pressing Annie (RX is ON)

• 7 Push Press (115/75lb)
• 50 Double-Unders
• 50 Sit-ups
• 7 Push Press
• 40 DUs
• 40 Sit-ups
• 7 Push Press
• 30 DUs
• 30 Sit-ups
• 7 Push Press
• 20 DUs
• 20 Sit-ups
• 7 Push Press
• 10 DUs
• 10 Sit-ups

 

Warm-up & Mobility: 15 Minutes

Strength: OTM 10 Min – Clean & Jerk @ 75-80% of your 1RM, Odd min: 1 PC & Jerk; Even min: 1 Clean & Jerk

Conditioning: AMRAP 4 min – 1 minute break – 3 rounds of –

• 3 Power Clean (185/125lb)
• 6 Push-up
• 9 Toes-to-bar

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 2×2@75%, 2×2@80%, 1×2 at 85%, working percentages off your last 3RM. This is the time to practice perfecting your form.

Conditioning: 5 rounds for time of –

• 5 Curtis Ps (95/65lb) (Power Clean, Lunge L/R with bar in front rack, Push-press, then back to floor)
• 21 KB Swing (24/16k)
• 200m Run (loaded)

 

Warm-up & Mobility: 15 Minutes

Strength: OTM 10 – at 75% of your 1RM, Odd min: 2 Power Snatch; Even Min: 1 Snatch

Conditioning: AMRAP 8 min of –

• 9 Power Snatch (115/75lb)
• 9 Burpees
• 12 Squats

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – OT 1:30 @65% of your 1RM – 3 Clean – 10 rounds

ONLY 3 min rest, then…

Conditioning: 7 x 2:00 rounds, resting 1:00 between each round:

• 200m Run
• 5 Hang Power Cleans (165/115lb)
• Max Double-Unders

Score is total DUs

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk – 25 minutes to review foot work and positions for split jerk – work to a heavy double

Conditioning: For time – FSQ and Burpee over bar ladder

• 10 Front Squat (115lb/75lb)
• 1 Burpee over bar
• 9 FSQ
• 2 Burpee over bar
• 8 FSQ
• 3 Burpee over bar
• 7 FSQ
• 4 Burpee over bar
• 6 FSQ
• 5 Burpee over bar
• 5 FSQ
• 6 Burpee over bar
• 4 FSQ
• 7 Burpee over bar
• 3 FSQ
• 8 Burpee over bar
• 2 FSQ
• 9 Burpee over bar
• 1 FSQ
• 10 Burpee over bar

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 5×5 at 85% working percentages off your 3RM (at the same weight for all sets)

Conditioning: “Ticking Time Bomb” from CF New England (Rx is ON)
50-40-30-20-10 reps for time of –

• Kettlebell Swing (24/16k)
• Double Unders

 

Warm-up & Mobility: 15 Minutes

Strength: OT 1:30 – 3 snatch @65% of 1RM – 10 rounds

Conditioning: “Nancy” (Rx is ON) 5RFT of:

• 400m Run
• 15 Overhead Squat* (95/65lb)

20 Time cap

*Mobility-impaired, do FSQ at 115/75lb

Warm-up & Mobility: 15 Minutes

Strength: Squat – 50×5, 65×5, 80×5, 90×5, 102×3, 80×8 – working percentages off 3RM

Conditioning: How low can you go? – 10 down to 1 for time – 10 min time cap

• Wall Ball (20/14lb)
• Box jump (24/20”)

 

Warm-up & Mobility: 15 Minutes

Strength: DL 4×5 – 65%, 80%, 90%, 102% – working percentages off 3RM (not your new one but the one you established on the last 3RM test day)

Conditioning:

• 400m Run
• 40 Wall Ball (20/14lb)
• 300m Run
• 30 Sit-ups
• 200m Run
• 20 KB Swings (24/16k)
• 250m Row
• 30 Sit-ups
• 375m Row
• 40 Wall Ball
• 500m Row

(Athletes can work up or down, or if rower is in contention you may run instead of row.)