Strength
Clean & Jerk Complex:
1 Clean Pull + 1 Clean + 1 Jerk
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set
Conditioning
4 Rounds for time:
- 20 Dumbbell Push Presses (35/25)
- 20 Wall Balls
- 200m Run
Strength
Deadlift:
- 5-5-5-5-5
Conditioning
6 Rounds for time:
- Row (100m, 150m, 200m, 250m, 300m, 350m)
- Step-ups (10, 12, 14, 16, 18, 20)
- Dumbbell Push Press (10, 12, 14, 16, 18, 20) (35/20)
Time cap = 18 minutes
Strength
Snatch Complex:
On the 2:00 x 5
- 3 Power Snatches + 6 Overhead Squats
Conditioning
20 minute AMRAP:
- 20 Wall Balls
- 20 Alternating Dumbbell Snatches (10 each)
- 20 Box Jumps
- 20 Single Arm Dumbbell Push Press (10 each)
- 20/15 Calorie Row
Strength
Sumo Deadlift:
- 5x5
Conditioning
16 minute AMRAP:
- 10 Toes to Bar
- 20 Dumbbell Push Press (Rx: 30#/20#)
- 30 Dumbbell Step-ups (Rx: 30#/20#)
Core
3 Sets:
- 90 seconds Plank
- 30 seconds Rest
Strength
Deadlift:
- 3x5 @ RPE 8
Conditioning
For time:
21-15-9:
- Dummbell Push Press (45#/30#)
- Burpees
Then, 9-15-21:
- Russian Kettlebell Swing (Rx: 70#/55#)
- Calorie Row
Time cap = 14 minutes
Core
3 Sets:
- 20 Crunches
- 20 Dead Bugs
Strength
Power Clean:
- 3-3-2-2-2
Conditioning
19 Minute EMOM (5 Rounds):
- 1st minute = 2 Rope Climbs (L2: Half Rope, L3: 6 Rope Get-ups)
- 2nd minute = 16 Dumbbell Push Presses (Rx: 35#/25#, L2: 25#/15#, L3: 25#/10#)
- 3rd minute = 16 Step-ups (Rx: 24”/20”, L2: 20#/16#)
- 4th minute = Rest
Strength
Strict Press:
- 3RM then 2x3 @ 85%
Conditioning
3 Rounds for time:
- 500m Row
- 20 Dumbbell Push Press (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 3 Rope Climbs (L2: 9 Rope Get-ups)
Strict press: 5 sets of 3 @ 65% of 1RM
16 EMOM:
- 5 DB deadlift
- 5 DB hang power clean
- 5 DB front squat
- 5 DB push press
Choose your DB weight. Change weights if needed to maintain EMOM pace, but score is lowest weight used.
