1. Strict Handstand Push-ups
15 Strict Handstand Push-ups
Rest 2:00
15 Strict Handstand Push-ups
*us mats as needed or go from box- no kipping
2. 3-Position Power Clean
Build to a Heavy Complex
floor, above knee, hip
3. Conditioning
3 Rounds:
15 Hang Power Cleans (115/80)
15 Barbell-Facing Burpees
4. Row Conditioning
5 Rounds:
35/25 Calorie Row
Rest 1:00 between efforts
1. Ring or bar Muscle-Ups
AMRAP 3:
Muscle-Ups
Rest 2:00
AMRAP 2:
Muscle-Ups
Rest 1:00
AMRAP 1:
Muscle-Ups
*box transition are a great mod for these
2. Conditioning
For Time:
21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
3. Midline
Not For Time:
35 Sit-Ups
35 supermans
20 Sit-Ups
25 supermans
35 Sit-Ups
35 Supermans
20 Sit-Ups
20 Supermans
1. Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%
2. Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.
3. Conditioning
4 Rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115-135/85-95)
1. Conditioning
Teams of 3
AMRAP 25:
200/150 Calorie Assault Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (105/75)
50 Clean and Jerks (115/85)
40 Clean and Jerks (135/95)
30 Clean and Jerks (145/105)
20 Clean and Jerks (155/115)
For time:
21-15-9
deadlift 155/115
CTB pullups
calories bike
1. Power Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Power Snatches @ 74%
Minute 2 – 2 Power Snatches @ 78%
Minute 3 – 1 Power Snatch @ 82%
Minute 4 – Rest
2. Conditioning
AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Calorie Row
40 Kipping Handstand Push-ups
3. Midline
Not for Time:
Accumulate 1:00-2:00 on the L-Sit depending on your skill
Every break: 10 AbMat Sit-Ups (max 100)
1. Conditioning
3 x 5:00 on / 5:00 off:
75 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)
2. Accessory Work
3 Sets:
12 Deadlifts- sumo style and light
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts – use sm. band
3. Row Recovery
3,000m Easy Row
1. Ring Muscle-Ups
7 Rounds:
:20 Seconds Max Ring Muscle-ups or box bar mu’s or ctb pullups
:40 Seconds Rest
2. Conditioning
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Clean and Jerks (135-155/95-105)
3. Midline
Nor for Time:
4 Sets:
7 Banded Good mornings
14 back extensions on floor
21 Sit-Ups
1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch
2. Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.
3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%
4. Conditioning
3 Rounds:
63 Air Squats
42 Calorie Row
21 Kipping Handstand Push-ups
*make mods as needed for hpsu’s
1. Power Clean and Jerk
On the Minute x 10
2 Power Cleans + 1 Split Jerk
Athletes choice on loading
2. Conditioning
5 Rounds, On the 4:00
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
Score is slowest round