Warm-up & Mobility: 15 Minutes

Skill: HSPU progressions – 15-20 minutes to work on skill

Conditioning: 4 Rounds for time of –

• 10 HSPU
• 12 Ring Row
• 15 KB Swing (32/24lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 20 minutes to establish a heavy double

Conditioning: For time – Power Clean/Burpee-over-bar Ladder

• 10 Power Clean (135/95lb) and 1 Burpee
• 9 Power Clean / 2 Burpees
• 8 Power Clean / 3 Burpees

…and so on

 

Warm-up & Mobility: 15 Minutes

Skill: For form, not weight. Low bar vs. high bar squat – 5 sets of 5 at 50% for quality. We will also review: head positioning, wrist positioning, and methodical walk-outs

Conditioning: AMRAP 15

• 5 Front squat (165/105lb)
• 12 Toes through Rings
• 15 Hand-release push-ups

 

Warm-up & Mobility: 15 Minutes

Strength/Skill: Snatch EMOM 10 minutes – 3 position – 1 Hang (starting in the power position) Power Snatch + 1 Hang (from knee pausing at power position) Power Snatch + 1 Hang (below knee pausing at knee, pausing at power position) Power Snatch – at approx. 70% for quality

Conditioning: 25-20-15-10-5 reps for time of:

• Wall ball (20/14lb)
• Power Snatch (95/65lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 1RM test (Beginners should hit a heavy 3 or 5)

Conditioning: (The conditioning portion of today’s work is optional for those going for true 1RM) – For total working time AND time for each task –

• Row 1000m AQAP
• Rest 3+ minutes (but start at the top of a minute so you can note your time)
• Run 800m AQAP
• Rest 3+ minutes
• 100 DUs

 

Warm-up & Mobility: 15 Minutes

Strength: Power Jerk – 15 minutes work to heavy double

Conditioning: 5 rounds for total reps –

• Max Air Squat in 60 seconds
• Max HSPU in 60 seconds
• Max Burpee in 60 seconds

Rest 60 seconds between rounds

 

Warm-up & Mobility: 15 Minutes

Skill: Clean work with unloaded barbell, work up to WOD weight

Conditioning: 3 rounds for reps – RX is ON – AMRAP 5 minutes –

• 2 Cleans (185/125lb) (full clean is RX)
• 10 Burpee C2B Pull-ups
• 25 Sit-ups

Rest 3 min between rounds

 

Warm-up & Mobility: 15 Minutes

Skill: Snatch/OHS work, work up to WOD weight

Conditioning: 4 rounds for time –

• 400m run
• 21 KBS (32/24k)
• 12 OHS (95/65lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Strength: Squat – 1 RM (Beginners should hit a heavy 3 or 5 set)

Conditioning: (This portion of today’s work is optional for those going for true 1RM):

AMRAP 12 Minutes of –

• 100m Shuttle run
• 10 Pushups
• 200m Shuttle run
• 20 Push-ups

and so on 300 & 30, 400 & 40…

Score is total number of push-ups

 

Warm-up & Mobility: 25 Minutes (extended mobility time!)

Conditioning:
“Roadrunner” from CFNE, In Teams of 2:

AMRAP 20 minutes of –

• 15 Wall Ball (20/14lb)
• 15 Box Jumps (24/20″)
• 15 Calorie Row

Full Round Then Switch.

(If you need to/want to complete this solo, use a stop watch to rest the same amount of time it took you to complete each round.)