1. Snatch
A. 1×3 at 60%
B. 1×3 at 70%
C. 3×3 at 75%
2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
4. Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
5. Gymnastics Pull Conditioning
For time:
Intermediate: 10×3 unbroken Muscle ups, rest as needed between sets
Novice: work either reg or bar mu drills or do 10×1 or 10×2 of mu’s
make up day
1. Strength
1RM Back Squat
2. Snatch
Climb to a heavy, nox max, single Power Snatch,
3. Jerk
Climb to a heavy, not max, single Split Jerk
4. Conditioning
“Run BMC”
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
AMRAP 4
Row Cal (50 dudes/40 chicks)
Max Double unders in remainder
rest 2 min
AMRAP 4
6 alternating KB snatch (53/35)
14 situps
rest 2 min
AMRAP 4
7 CTB
13 Slamball over shoulder (50/30)
Metcon (Time)
3 Rounds
21 Hang Power Snatch (95/65)
21 OVHS (95/65)
21 HR pushups
Core Work
5 rds-NFT
10 Hollow Rocks
10 V-Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds
1. Hang Squat Clean
5×3 at 70% – from mid thigh
2. Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
3. Conditioning
AMRAP 15:
15 Wallballs (20/14#)
15 KB Swings (1.5/1 Pood)
4. Stamina Conditioning
EMOMx12:
Odd: 8-12 TTB
Even: 8-12 Thrusters (95/65#)
1. Conditioning
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)
2. Gymnastics Conditioning
Ninjas: EMOMx7: 12 unbroken kipping HSPU
Advanced: EMOMx7: 9 unbroken kipping HSPU
Intermediate: EMOMx7: 6 unbroken kipping HSPU
Beginner: EMOMx7: 3 unbroken kipping HSPU
1. Snatch
A. 1×3 at 60%
B. 1×3 at 70%
C. 3×3 at 75%
*no t&g
2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
3. Conditioning
“Heartbreak Kid”
3RFT:
10 Front Squats (165-185/115-135#)
20 C2B Pull-ups
50 DU
make up day
1. Technique Work
A. 3×3 Snatch Balance, light!
B. 3×3 Tall Snatch, light!
C. 3×3 Tall Clean, light!
2. Back Squat
Triple at 83%
Single at 87%
Triple at 83%
Single at 89%
Triple at 83%
Single at 91%
3. Snatch
Double at 60%, Double at 70%, Double at 75%, then 3 Singles at 85%
4. Clean & Jerk
Double at 60%
Double at 70%
Double at 75%
3 Singles at 85%
5. Conditioning
EMOMx18
Min 1: 16-20/12-16 Calorie Row
Min 2: 10-15 Wall Balls (30/20#)
Min 3: 30-50 Double-unders