Warm-up & Mobility: 15 Minutes

Strength: Snatch – 20 minutes to work to a heavy single

Conditioning: “Blame Steve”

4RFT of –

• 75 Double Unders
• 15 Burpees
• 5 Power Snatch (185/125lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 20 minutes to work to a heavy single

Conditioning: “Who is Curtis P Anyway?”
AMRAP 12 min of –

• 5 Curtis B’s – barbell complex: Power clean then Lunge L/R with barbell in front rack (95/65lb) (Curtis B’s are Curtis P’s cousin; they are like Curtis P’s but have no overhead movement)*
• 15 Wall ball (20/14lb)

*Mobility impaired can do these with DBs or a KB

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Barbara”

5 Rounds for time,  rest exaactly 3 min between rounds

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 15 Minute work up – Do NOT increase load unless the prior weight is perfect – the weight DOES NOT matter unless you have good form

Conditioning: 4 RFT of –

• 2 Rope Climbs
• 100ft Sprint
• 4 Cleans (225/155lb)
• 100ft Sprint

Time cap 15 minutes

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 4 sets of 3 @80% of 3RM – ALL worksets should be performed at the same weight – drop to 75% if needed to keep form)

Conditioning:
21-15-9 reps of –

• Thruster (95/65lb)
• Burpee

Warm-up & Mobility: 15 Minutes

Skill/Strength: 20-25 minutes to work skills & warm-up your Clean and Jerk. For skill work: do you have perfect push-ups, kipping pull-ups, Double-unders, efficient rope climbs?

Conditioning: AMRAP 14 min of-

• Buy in: 20 Clean and Jerk (135/95lb)

…then finish the AMRAP with…

• 20 Toes-to-bar
• 20 Wall Ball (20/14lb)
• 50 Double-unders

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 15 Minute work-up practicing best possible form – FORM OVER WEIGHT – do not increase load unless your prior weight was perfect

Conditioning: “Snatchy Helen” – 3 RFT of –

• 400m run
• 21 Power Snatch (95/65lb)
• 12 Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5@80%, 5@85%, 3 reps @90% 1@100%, 1@105% – working percentages off your heaviest triple

Conditioning:  4 rounds for time:

• 7/7 KB Cleans (24/16k)
• 15 Box Jumps (24/20″)
• 200m Run

 

 

Warm-up & Mobility: 15 Minutes

Skill: HSPU review & warm-up barbell movements

Conditioning:With a Continuous clock and utilizing 1 barbell:

• @0:00
  5-4-3-2-1
  Deadlift 225/155
  HSPU
• @10:00
  5-4-3-2-1
  Power Clean 185/125
  HSPU
• @ 20:00
  5-4-3-2-1
  S2OH 135/95
  HSPU

**Score is time for each round

 

 

Warm-up & Mobility: 15 Minutes

Strength: 2 Clean EMOM 10min @ 75-80%

Conditioning: For time (timecap = 18:00)
21-18-15-12-9-6-3 reps of:

• Hang Power Clean (155/105lb)
• Burpee over barbell