Warm-up & Mobility: 15 Minutes

Conditioning: 5 RFT of: (not for RX, ut bfor quality and speed)

• Run 200m
• 9 DL (135/95lb)
• 6 Hang Power Clean
• 3 S2OH
• 30 DUs

Time cap: 20 min

…then Ab finisher

Warm-up & Mobility: 15 Minutes

Strength: Snatch – EMOM 10 minutes – 1 High hang Snatch + 1 Hang Snatch + 1 Snatch –@ 65% (70% for mobility challenged catching in power position – for those with no ROM, perform these as Cleans or Power Cleans)

Conditioning: 15 Min Ascending Ladder, start with 1 rep of each and just add one:

• Power Snatch (115/75lb)
• OHS (same barbell)
• Burpee over the box

Warm-up & Mobility: 15 Minutes

Strength: Squat – 50%x5, 65%x5, 80%x5, 90%x5, 104%x3 (heavier than last week if possible), 80%x8 – working percentages off your 3RM

Conditioning: For first round AND total working time (15 min time cap)

• Run 400m
• 40 squats
• 30 sit-ups
• 20 Push-ups
• 10 Pull –ups
• Rest 1 minute, repeat – but work from pull-ups up to run

Goal for men = under 6:30 for men first round, Goal for women = under 7:00 for women first round

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4×5 @ 60%, 75%, 85%, 95%

Conditioning: For time (10 min time cap) 21-15-9 reps of –

• Thrusters (95/65lb)
• TTB

*Run 200m between rounds

 

Warm-up & Mobility: 15 Minutes

Strength: 20 minutes of skill work

Conditioning: AMRAP 14 minutes of –

• 12 Wall Ball (20/14lb to 10′)
• 12 Burpees
• 10 KB Swings (or 5/5 Heavy KB Cleans as upgrade)

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk – 5 min skill work with empty BB – 15 minutes to work to a heavy single practicing getting under the bar fast

Conditioning: 4 RFT (15 minute cap):

• 7 HSPU
• 7 Curtis P (95/65lb)*

*Power clean, Lunge L&R with BB in rack position, Jerk

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5 reps @50%, 5 @ 65%, 5 @ 75%, 5 @ 90%, 3 @ 102% (approx. 2% heavier than last week), 8 @ 75%

Conditioning: AMRAP 8 Minutes

• 7 Front Squats (155/105lb)
• 14 KB Swings (32/24k)

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – OTM 10 – 1 Power Snatch – 1 hang snatch – 1 OHS @60 for those who have full snatch. @70 for those with Power Snatch. Quality over weight!

Conditioning: 12 Min Ascending ladder for reps:

• 1 Snatch*
• 7 Push-Ups (or 5 True pushups/Ring Push-ups/ or clapping push-ups as upgrade option)
• 7 C2B Pull-ups
• 9 Box jumps (24/20″)

*Each round increases by 1 squat snatch
Mobility challenged = power snatch or power clean

Warm-up & Mobility: 15 Minutes

Strength: Jerk – focusing on footwork – 20 minutes to work to a heavy double. For those with solid footwork work on Jerk Balance

Conditioning: AMRAP 12 minutes:

• 2 Rope Climbs
• 200m Run
• 7 Ring Dips

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 5 reps @ 60%, 70%, 85%, 95% – working off your 3RM

Conditioning: “Bergeron Beep Test” – RX is ON

OTM for as many as possible

• 7 Thrusters (75/55lb)
• 7 Pull ups
• 7 Burpees

If/when OTM falls apart continue rest of WOD as AMRAP 12 min. Score is how many rounds completed OTM followed by total completed in 12 minutes.

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