E)
Strength:
Snatch Complex: 4x 1 Power Snatch + 5 BTN Push Presses
Then
Snatch Complex: 6x 1 Snatch Pull + 1 Low Hang Power Snatch (drop) and repeat set
Conditioning:
2RDS:
30 Power Snatches (75/55)
20 Bar Facing Burpees
into
2RDS:
30/20 Cal Row
20 S2OH (75/55)
F)
Strength:
Front Squats: Build to heavy 1 pause + 1 regular ( trying to match previous heavy pause front squat from a few weeks ago for the set)
Then
Back Rack Reverse Lunges: 3x 6/6
Conditioning:
10-9-8-7-6-6-5-4-3-2-1
Front Squat (95/65)
Weighted Situps (25/15)
20 DU after each set
C)
Strength:
Clapping Pushups: 2x ME
Then
Box Dips (Hands on DBs) 5x 8-10 Superset
w/ 6 Plyo Pushups
Conditioning:
FT:
30-20-10
HR-Pushups
Deadlifts (185/135)
75 DU
Accessory:
KB Roll Backs: 2x 15/15
D)
Strength:
Weighted Strict Pause Chin Ups: 5x 4
L-Sit Hold: 3x :30 sec with 1:30 rest after
Conditioning:
5min AMRAP:
3 MU
6 Box Jumps (30/24)
9 Air Squats
Rest 2mins
FT:
21-15-9
Box Jumps (24/20)
Air Squats
C2B
Accessory:
Crossbody Hammer Curls: 2x 12-15
A)
Strength:
Hang Power Clean: 10mins to build to heavy 1 rep
Every 2mins for 14mins:
3 Hang Power Cleans (HAP)
Conditioning:
12min EMOTM:
1) 15 KBS (32/24) (A)
2)10 Burpees over KB
Accessory:
Prone Y’s: 2×15
B)
Strength:
Tempo Back Squats: 5×5 (4 down, 2 bottom, 1 Top) @65-70%
Conditioning:
FT:
60/50 Cal Row
50 T2B
40 WB (20/14)
30/20 Cal Row
20 T2B
10 WB
Accessory:
Seated Hamstring Curls: 2x 50/50
E)
Front Squats: 4×6 @75-78%
Conditioning:
Every 2mins for 10mins:
2RDS:
5 Power Cleans (165/115)
5 FS
Goal is sub 1 min rounds
Accessory:
Heel Elevated Narrow Stance Back Squats: 3×10
F)
Strength:
5x 3 Strict Press + 6 Push Presses (goal is for heaviest load across all sets)
Conditioning:
10min “Death By”
1 S2OH (165/115)
1 Box Jump (30/24)
Add 1 rep each min
Accessory:
SA Half Kneeling DB Strict Press: 2x 10/10
DB OH Tricep Extensions: 2x 15/15
C)
Weighted Pause Ring Dips: 5x 6-8 (2 sec pause at top and bottom)
3RDS (superset)
12 DB Floor Press (heavy)
8-12 Banded Louie Pushups
Conditioning:
8min AMRAP:
1 C2B
1 BBJO (24/20)
1 Double DB Power Clean (50/35)
Add 1 rep to each movement after a full round
Accessory:
Sphinx Pushups: 2×10
D)
Conditioning:
21min EMOTM
1)18/15 Cal Row
2)50 DU
3)10-15 Strict Situps
Accessory:
SL KB RDL: 3x 15-20 per leg (light)
Dead Bugs: 3×10 (per side) w/ foam roller
Side Plank Elbow Touches: 3×12 ( per side)
A)
Strength:
Power Snatch: Build to heavy 3 position
Power Snatch: 3×3 TNG Heavy
Conditioning:
FT:
30-20-10
DB Snatch (50/35)
SA DB Push Press (15/15)(10/10)(5/5)
Box Jump Overs (24/20)
B)
Strength:
Pause Back Squats: 5×3 @78-83 %
Conditioning:
2RDS:
30 FR Lunges (95/65)
15 T2B
30 Pistols
15 T2B
E)
Strength:
Front Squats: 5x 3 1&1/4th @75-77%
Conditioning:
2RDS:
21 Thrusters (95/65)
15 OHS
9 Squat Snatches
F)
Strength:
Banded Pushups: 3x 10, Superset with 8 Plyo Pushups
Box or Ring Dips: 3×10 (if using boxes use DBs on top)
DB Floor Press: 3x 16-20 Alternating arms (neutral grip) (those reps on both sides)
Conditioning:
5RDS:
10 Burpee over the rower
15/12 Cal Sprint
Rest 1min
C)
Strength:
4RDS:
15 Weighted Situps
30 Russian Twists
40 Band Pull-a-parts
Conditioning:
500-400-300-200-100m Row
25-20-15-10-5 HR-Pushups
50 DU after each set
D)
Running Clock:
0:00-5min
30 Strict Pullups
Rest 1min
6:00-11:00min AMRAP
3/4 MU
8 Box Jumps (30/24)
Rest 1 min
12:00min-20:00min AMRAP
10 WB (20/14)
10 Pullups
10 Box Jumps (24/20)
Accessory:
Reverse Curls: 2x 30
Banded Hammer Curl: 2x 50
A)
Strength:
Build to max Push Jerk + Split Jerk
Then 3×3 Push Jerks @85% of ^
Conditioning:
FT:
*20 HSPU Buy In
5RDS:
5 Hang Power Clean & Jerks (135/95)
15 T2B
*20 HSPU Buy Out
B)
Strength:
Deadlifts: 10-8-6-4-2
All sets must be unbroken, increasing weight as reps decrease
Heel Walk out and Backs: 2/3x 6-8
Conditioning:
Every 2mins for 12mins
10 BBJO (24/20)
12 Suitcase Lunges (50/35’s)
E)
Strength:
Floor Press: 5×8
5RDS:
10-15 Weighted Ring Pushups
5 Weighted Strict Pullups
Conditioning:
3RDS:
20 C2B
30 HR-Pushups
5 Burpee MU
30 Situps
Accessory:
OH BB Extensions: 2x ME
F)
Strength:
Tall Cleans: 3×5
Hang Squat Clean: Build to 3RM
Conditioning:
FT:
10 Squat Cleans (165/115)
8 Squat Cleans (185/135)
6 Squat Cleans (205/145)
4 Squat Cleans (225/155)
2 Squat Cleans (245/165)
W/ 50 DU or 15/12 Cal Row after each set
