Warm-up & Mobility: 15 Minutes

Strength: Hang Snatch – 2 reps OTM every for 10 minutes (work up for the first couple of sets). Experienced lifters work for full snatch at 60%, new lifters or slightly mobility-challenged perform Power Snatch at 70%. Mobility-impaired perform power or full clean instead.

Conditioning: or time – RX is ON

• 40 Wall ball (20/14lb)
• 5 Power Snatch (135/95lb)
• 20 Burpees
• 5 Power Snatch
• 10 Box Jumps (30/24″)
• 5 Power snatch
• 40 Wall ball

Time cap: 18 minutes

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5 reps @ 50%, 5 @ 60%, 5 @ 70%, 5 @ 85%, 3 @ 100%, 8 @ 70% – working percentages off your 3RM

Conditioning: 3 Rounds for time of –

• 10 Front Squats (155/105lb)
• 15 Chest to Bar Pull ups
• 50 Double-unders

 

Warm-up & Mobility: 15 Minutes

Skill: 15 minutes to work Pull-up / Muscle-up progressions

Conditioning: 18 Min AMRAP 0f –

• 10 Pull-ups or 3 MUs
• Shuttle Run 100m
• 10 Overhead Squats (95/65lb)
• Shuttle Run 100m

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 5 reps at 60%, 70%, 85%, 95% – working percentages off your 3RM

Conditioning: 12 min AMRAP of –

• 10 Walking lunge steps (L+R=2) with bar in front rack (115/75lb)
• 7 S2OH (same BB)
• 10 Box jump (24/20)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 5 minutes of skill work with an empty barbell then 15 minutes to work to a heavy single

Conditioning: 4 RFT (Rx is ON) of –

• 4 Power Clean (155/105lb)
• 12 TTB
• 12 Wall Ball (20/14lb to 10ft target for both M/F)

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 3 reps every minute on the minute for 10 minutes at 70% of your 1RM Back Squat. For larger classes, get in 7-8 sets as quick as possible.

Conditioning: Tabata intervals for max reps of –

• Squats
• Sit-ups
• Pull-ups
• KB swings (32/24k)
• Push-ups

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 5 minutes of skill work with empty barbell then 15 minutes to work to a heavy single

Conditioning: For time:

• Buy in – 400m run

…then, Power Snatch and Burpee ladder

• 10 down to 1 – Power snatch (at 70% 1RM Power Snatch)
• Burpee over bar – 1 up to 10

…then, cash-out – 200m run

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 5 reps each with increasing weight: 60%, 70%, 80%, 90% working off 3 RM already established

Conditioning:
2 min AMRAP of –

• 9 Deadlift (bodywight)
• 9 Push-Ups

Rest 1 min, then…

3 min AMRAP of-

• 9 KBs (24/16k)
• 9 Push-ups

Rest 1 min, then…

4 min AMRAP of-

• 9 Wall Ball (20/14lb)
• 9 Push-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – OT 1:30 for 15min (10 sets) 65%-70% of your 1RM
1 power clean + 1 FSQ + 1 hang clean + 1 jerk

**If you don’t know your 1RM, work to a challenging weight but a weight you can move quickly with confidence
**If you miss, count it as a miss and try to correct on the next interval

Conditioning: Every two minutes on the minute for 5 rounds:

• 7/7 DB or KB Snatch (24/16k)
• 15 TTB
• Double-Unders for max reps

Score is total number of DUs completed.