Warm-up & Mobility: 15 Minutes

Strength: Snatch – 20 min to Est. 1rm

Conditioning: AMRAP 7 minutes:

– Choose 1-

• Burpees to 6″ target for Max reps (for RX)

–OR–

Ladder 2-4-6-8… reps of –

• Burpee (no height target)
• Wall ball

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk – 8 sets of 1 at 90-95% of your 1RM – 90-120 sec rest between sets

Conditioning: 10 Rounds of –

• 10 Russian KB Swings, as heavy as possible
• Max Effort, Unbroken HSPUs

Score is total working time and total HSPUs

Note: If you don’t yet have HSPUs or they leave altogether, do push-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 8 sets of 1 Clean at 90-95% of your 1RM – 90-120 sec rest between sets

Conditioning: EMOM 18 minutes, 6 cycles of –

• Minute 1: 10 Power Clean @ 55%
• Minute 2: 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
• Minute 3: 50 DUs

 

Warm-up & Mobility: 20 Minutes

Conditioning: For total reps:

• 90 sec max Thrusters (95/65lb)
• 90 sec max Bar-facing Burpees
• 1 min max Thrusters
• 1 min Bar-facing Burpees
• 45 sec max Thrusters
• 45 sec max Bar-facing Burpees
• 30 sec max Thrusters
• 30 sec max Bar-facing Burpees

Finisher: Coaches’ choice

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch 8 sets – 1 rep at 90-95% 1RM – 90-120 sec rest

Conditioning: AMRAP 8 Min Up-Ladder
3-6-9-12…

• Power Snatch (95/65lb)
• Box Jump Over (24/20”)

-Rest 1 min-
800m Run for time

Warm-up & Mobility: 15 Minutes

Strength: 1 and 1/4 Front Squats – 3-3-3-3

Conditioning: AMRAP 15 minutes of –

• 15 TTB
• 10 Ring Dips
• 5 Clean (full, not power cleans @115/75lb)

 

Warm-up & Mobility: 15 Minutes

“Bradshaw”
10 Rounds for time of –

• 3 HSPU
• 6 Deadlift (225/155lb)
• 12 Pull-Ups
• 24 Double-Unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 7 sets – 1 Power Clean + 1 Hang Clean (at or above knee) + 1 Jerk – climbing in weight each set to heaviest possible try to increase over last week – 60-120 sec rest between sets

Conditioning: AMRAP 10 min of –

• 9 DLs (135/95lb)
• 6 Hang Power Clean
• 3 S2OH
• 3 Burpees over bar + 3 every round

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 2 Second Pause Squats – 5-5-5-5

Conditioning: 3 rounds for time of –

• 7 Front Squats (185/120lb)
• 21 KB Swings (30/20k)
• Run 400m

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 7 set – 1 Power Snatch + 1 Hang Snatch – climbing in weight each set to heaviest possible try to increase over last week – 60-120 sec rest between sets

Conditioning: AMRAP 12 minutes of:

• 3 Muscle-Ups (or 6 C2B Pull-ups or 9 Pull-ups)
• 9 Toes-to-bar
• 12 Box Jump 24″/20″