A)
Strength:
Tall Cleans: 3×3
Tall Squat Cleans: 3×3
Then
Build to 3RM Hang Squat Clean
Conditioning:
6RDS:
12 Hang Power Cleans (135/95)
6 BBJO (30/24)
1:1 Work Rest
B)
Strength:
Deficit BR Lunges 4x 10/10
Narrow Stance Heel Elevated (feet together) Back Squats: 2x 10
Conditioning:
FT:
21-15-9
DL
T2B
Ring Dips
E)
Strength:
Back Squat: 4x 2 @88%
Then
Bulgarian Split Squats: 2x 12/12
Conditioning:
5min AMRAP:
1,000/800m row
Max Pistols
Rest 2 mins
3min AMRAP:
500/350m Row
Max Pistols
F)
Strength:
Build to heavy 2 Hang Power Cleans + 2 Jerks
Conditioning:
3RDS:
15 BFB
10 C&J (185/135)
5 S2OH
Accessory:
OH BB Tricep Extensions: 3x 15-20
C)
Conditioning:
Every 3mins for 21mins, or until cant complete a round in the time window
200m Run
15/12 Cal Row
5 Burpees over the rower
Accessory:
Weighted Chinese Planks: 3x 1:00min
Plate pinch upright rows: 3x 15/15
D)
Strength:
Build to heavy 3 rep pause Floor Press ( 3 sec at bottom)
Then
Ring Dips: 3x 15-20
Conditioning:
6RDS:
5 BMU
10 SDLHP (115/80)
15 Box Jump Overs (24/20)
Rest 1min after round
A)
Strength:
Snatch Complex: 6x 1 mid knee pause power snatch (drop) + 1 mid knee pause squat snatch
Then
Snatch: 4x 2 Squat snatch (drop singles)
Conditioning:
10min AMRAP:
30 DU
15 Power Snatches (75/55)
5 BBJO (30/24)
Accessory:
Rear Delt Flys: 2x 20
B)
Strength:
Front Squats: 5x 3 (rack and rest 10 sec) + 3 @78-80%
Cossacks Squats: 2x 8/8
Conditioning:
3RDS:
20 Double KB Walking Lunges (24/20)
20 T2B
20 HR-Pushups
E)
Strength:
High Hang Power Snatches: 3×3
Hang Power Snatch: Build to heavy 3
Conditioning:
4min AMRAP:
10 Power Snatches (95/65)
6 Burpee Tuck Jumps
Rest 2mins
4min AMRAP:
6 KBS (32/24)
8 Burpee Tuck Jumps
Rest 2mins
FT:
30 SDLHP (115/65)
*Every time you break, preform 6 Burpee Tuck Jumps
F)
Strength:
Ring Dips: 1x ME
Then
Weighted Strict Chin Ups: 4x 6
Then
Ring Dips: 1x ME
Conditioning:
15min AMRAP:
3-5 MU
30 DU
12 HR-Pushups
12 DB Lunges (50/35)
Rest 1 min after round
Accessory:
DB OH Tricep Extensions: 3x 10/10
C)
Strength:
Back Squat: Build to heavy 3 rep
Then
BR Forward Lunges: 3x 8/8
Conditioning:
Every 2mins for 10mins
20 Pistols
1 set ME T2B
D)
Skill Work:
4x
5 Knee to plate jumps (max height)
30 Russian Twists
Then
4x
10 Medball Deadbugs
6/6 Single Leg Box Jumps
Conditioning:
Every 2mins for 10mins:
200m Run
5 Box Jumps (36/30)
A)
Strength:
Floor Press: 5x 8
Ring Dips: 2x 8 (2 sec pause at top and bottom)
Plyo Pushups: 2x 8 (max height)
Conditioning:
FT:
20 C2B Buy In*
21-15-9
BFB
S2OH (115/80)
20 C2B Buy Out*
B)
Conditioning:
FT:
500-400-300-200-100 m Row
50 Du
5-4-3-2-1
Power Cleans (225/155)
Accessory:
3x
10 Supinated BB Rows
40 Band Pull-a-parts
E)
Strength:
S2OH Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk , Build to heavy set, then 4x working sets
Conditioning:
4RDS: 1min for each movement
SA DB Push Press (50/35) (:30 sec per arm)
Situps
DU
Neutral Grip DB Floor Press (:3o sec per arm)
F)
Strength:
Tempo Power Cleans: 4×3 (3 sec until above knee )
Power Cleans: 4×3
Conditioning:
FT:
20 Power Cleans (185/135)
40 Deadlifts
*Every 2mins, 200m Run
C)
Conditioning:
Every 7 mins for 21mins:
400m Run
500/400m Row
20 Banded KBS (24/20)
Accessory:
3RDS:
5/5 Turkish Get-ups
20 Bent over rear delt flys
30 BB Side Bends
D)
Strength:
Pause Back Squats: 6×4 @70-75% (3 sec )
Conditioning:
FT:
30 Weighted Step Ups (24/20) (50/35)
30 Burpees to Target
30 Weighted Step Ups
A)
Strength:
Banded Sumo Deadlift: 5×5
Conditioning:
3RDS:
60 DU
12 Front Squats (115/80)
10 BFB
8 Thrusters
B)
Strength:
5x 5 Weighted Strict Pullups + 10 Louie Pushups
Then
2x 8/8 Single Arm Ring Rows + 40 X-Band Pull-a-parts
Conditioning:
FT:
21-15-9
C2B
Box Jump Overs (24/20)
Ring Dips / Incline Pushups
Rest 3mins
FT:
21-15-9
T2B
Box Jumps (24/20)
