Warm-up & Mobility: 15 Minutes

Strength: Snatch work – OTM 10 – 1 Snatch + 1 Heaving Snatch Balance** + 1 Overhead Squat (AHAP)
**Heaving snatch balance: Start with a barbell racked across the back of the shoulders with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked, without moving the feet from the floor. Catch in the bottom of your Overhead Squat. Do not push jerk and ride it down to the bottom of your squat.
***Those that have mobility limitations will work with Power Snatches or Cleans

Conditioning: For time:

• 12 Snatch <–note the absence of the word “Power” here (135/95lb)
• 20 C2B Pull-ups
• 9 Snatch
• 15 C2B Pull-ups
• 7 Snatch
• 10 C2B Pull-ups

Warm-up & Mobility: 15 Minutes

Strength: Squat – 25 min – warm ups: bar, 5 reps, 3 reps. Work sets – 1 rep @ 95%, 1 rep @ 100%, 1 rep @ 105% working percentages off your 3 rep max. (This should not be maximal but heavy although this may be a new 1RM. We’ll be testing a true 1RM in 2 weeks.)

Beginners should instead perform 3-3-3-3-3 working up to a heavy (non-maximal) set.

Conditioning: 12 min AMRAP of:

• 2 Rope Climb
• 7 Ring Dips
• 150m Shuttle Runs (cones 25m apart)

Warm-up & Mobility: 15 Minutes

Strength: Strict Press 3-3-3, Push-press 3-3-3

Conditioning: For time:

• Run 800m
• 50 Front Squat (135/95lb)*
• Run 800m

*When you put the bar down, perform 5 burpees

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – Perform 3 sets of 3 @90%, 95%, 105% working percentages off your last 5RM

Conditioning: AMRAP 12 min –

• 5 C2B Pull-ups
• 10 HR Push-ups
• 15 SDHP with KB (24/16k)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean complex – OT 1:10 for 12 min (10 sets) – 1 Power Cleans + 2 Front Squat + 1 Clean – at 75% of your 1RM

Conditioning: For time:

• 100 Double-Unders
• 5 Cleans (185/125lb – heavy)
• 80 Double-Unders
• 4 Cleans
• 60 Double-Unders
• 3 Cleans
• 40 Double-Unders
• 2 Cleans
• 20 Double-Unders
• 1 Clean
• 10 Double-Unders

 

Warm-up & Mobility: 15 Minutes

Strength: Warm up and work to 2 sets of 1 or 2 reps pause squats, work heavier than last week – but depth and form is the priority! Then, perform 3 sets of 3 reps @ 75%, 80%, 85% of your last 3RM.

Conditioning: “The River Styx” – from CFNE – RX is ON

For time:

• 1000m Row (for non-Rxers running 800m is an option)

-then-

21-15-9 reps of:

• Kettlebell Swings (32/24lb)
• Burpees

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch OTM 10 min – 1 Snatch Deadlift (to power position) + 1 snatch pull (float above nipple height and drop) + 1 Snatch. Work as heavy as possible.

Conditioning: AMRAP 12 min:

• 8 Power Snatch (115/95lb)
• 24 Wall Ball (20/14lb)
• 100m Shuttle Run (cones 25m apart)

Warm-up & Mobility: 15 Minutes

Strength: Cleans @65% of 1RM – OTM 10 min – 1 Power Clean + 1 Hang Power Clean (from above knee) + 1 Hang Clean (above knee) + 1 Clean

Conditioning: AMRAP 15 min** of –

• 7 Power Clean (95/65lb – use same barbell for all movements)
• 5 Front Squat
• 3 Thruster

**EMOM 5 burpees (begin burpees after the first minute)

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 5 at 65%, 80%, 90%, 103% – calculate from 3RM

Conditioning: For time with a 12 minute time cap:

Buy-in: 100 Double-Unders

3 rounds of:

• 10 OHS (95/65lb or 10 FS @ 135/95 for mob challenged)
• 35 Abmat Sit-ups

Cash-out: 100 Double-unders

Warm-up & Mobility: 20 Minutes

Conditioning: Red Nation – from CFNE – AMRAP 15 min – RX is ON:

• 10 Toes to Bar
• 15 Box Jump (24/20″)
• 20 Wall Ball (20/14lb)

Finisher: Turkish Get-ups – 10 on each side with perfect form, moderate weight