Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
5 Min Skill
15 Min work to heavy single
Part 2 – Conditioning:
Weekend At Bernie’s
Performance:
3 Rounds for time
400m Run
10 Deads 225/155
15 Box Jump 24/20
Fitness:
3 Rounds for time
400m Run
10 Deads RPE 6
15 Box Jump
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
5 min to work to 75%
3 EMOM 10
Part 2 – Conditioning:
“Odd Objects”
Performance:
For weight and reps:
On a 15 min clock:
@ 0:00
6 TGU Alternating
@ 3:00
AMRAP 10
10 American Swing
10 Toes to Bar
10 Rack Squat
@ 15:00
6 TGU Alternating
Fitness:
For weight and reps:
On a 15 min clock:
@ 0:00
6 TGU Alternating
@ 3:00
AMRAP 10
10 American Swing
10 Toes to Bar Progression
10 Rack Squat
@ 15:00
6 TGU Alternating
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance:
5×1 55-65-75-80-85%
3×1 90%
Fitness:
Work up to a double RPE 8
Part 2 – Conditioning:
The Acquittal
Performance:
For Time
400m run
30 Power Snatch 75/55
400m run
30 Power Snatch 95/65
400m run
Fitness:
For Time
400m run
30 Power Snatch RPE 4
400m run
30 Power Snatch RPE 5
400m run
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%
**Rest 90 sec MAX
Fitness:
9×3 Climbing
Part 2 – Conditioning:
“Spellbound”
Performance:
For Time:
15-12-9-6-3
Handstand Walk Meters/HSPU
Box Jump 30/24
Fitness:
For Time:
15-12-9-6-3
HSPU Progression
Box Jump AHAP
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Clean and Jerk
Performance:
6×1 @ 55-65-75-80-85%
3×1 @ 90%
Fitness:
6×2 Climbing to an RPE 8
Part 2 – Conditioning:
“Six And A Half Dozen”
Performance:
AMRAP 6
3 Power Clean 135/95
3 Hang Squat Clean 135/95
3 Squat Clean 135/95
-rest 3 min-
AMRAP 6
3 TTB
3 Pull up
3 Bar Muscle up
**If you want to do Performance but dont have MU you can sub burpee Pull up 1:1
Fitness:
AMRAP 6
3 Power Clean RPE 7
3 Hang Squat Clean RPE 7
3 Squat Clean RPE 7
-rest 3 min-
AMRAP 6
9 Sit up
6 Ring Row
3 Burpee
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance and Fitness:
25 min to hit a heavy single
Part 2 – Conditioning:
“2-fer Friday”
Performance:
AMRAP 10
10 2-fer-1 Wall Ball 20/14
10 KB High Pull 24/16
Fitness:
AMRAP 10
10 2-fer-1 Wall Ball
10 KB High Pull
**2-fer WB is two squats for every throw.
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
Skill then work to 75% / RPE 7
5×1 Across
Part 2 – Conditioning:
“Heel to Toe”
Performance:
EMOM 12
3 Power Snatch 95/65
21 Dubs
**Both movements ea min
Fitness:
EMOM 12
3 Power Snatch RPE 5
21 Speed step or singles
**Both movements ea min
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
25 min to hit a heavy single
Part 2 – Conditioning:
“Ten to One”
Performance:
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee
Toes To Bar
Fitness:
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee
Toes To Bar Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Power Clean
Performance and Fitness:
Skill and work up to 75% / RPE 7
5×1 Across
Part 2 – Conditioning:
“Bad Desire”
Performance:
EMOM 21
7 cycles
Min 1: 200m run
Min 2: 12 Pull up
Min 3: 6 S2OH 115/75
Fitness:
EMOM 21
7 cycles
Min 1: 200m run
Min 2: 12 Pull up Progression
Min 3: 6 S2OH RPE 6