STRENGTH: (20:00)
Clean & Jerk (full or power)
2x3@63%
2x2@68%
2x1@73%

WOD: (10:00)
10AMRAP LADDER:
-1 Slam Balls (@30/20)
-1 Power Snatch (@95+/65+)
*2-3-4-5... and so on

FITNESS:

 

STRENGTH: (20:00)

Clean & Jerk (full or power)

2x3@63%

2x2@68%

2x1@73%

 

WOD: (10:00)

10AMRAP LADDER:

-1 Slam Balls (@30-/20-)

-1 Power Snatch (@95-/65-)

*2-3-4-5... and so on

 

PERFORMANCE: RECOVER & REBUILD

STRENGTH: (30:00)
30AMRAP:
-200m Plate Carry (@45/25), Sandbag Carry (@50/35), or Slam Ball Carry (@50/30)
-5 MUs/BMUs
-12 Knees to Elbows
-12 Cross-body DB RDLs (@35+/25+)
-12 Alt. Half-Kneeling DB Press (@35+/25+)
-12 CAL Row

FITNESS:

 

STRENGTH: (30:00)

30AMRAP:

-200m Plate Carry (@45-/25-), Sandbag Carry (@50-/35-), or Slam Ball Carry (@50-/30-)

-10 Barbell Assisted Pull-ups, Banded Pull-ups, or Ring Rows + 10 Parallette Dips

-12 Knees to Chest

-12 Single-Arm Cross-body DB RDLs (@35-/25-)

-12 Alt. Half-Kneeling Arnold Press (@35-/25-)

-12 CAL Row

 

PERFORMANCE:

 

WOD: (25:00)

Buy-in: :33sec MAX EFFORT Assault Bike

 

-33 AMKB (70+/53+)

-33 Goblet Squats

-33 Box Jumps (@24+/20+)

-33 Bar-Facing Burpees

-33 Thrusters (@115/80)

-800m Run

 

FITNESS:

 

WOD:

Buy-in: :33sec MAX EFFORT Assault Bike

 

-33 AMKB (@70-/53-) or RKB (70-/53-)

-33 Goblet Squats

-33 Box Jumps (@24-/20-)

-33 Burpees

-33 Thrusters (@115-/80-)

-800m Run

 

PERFORMANCE:

STRENGTH: (18:00)
6 Sets, 2 Minutes each set:
-1 Clean Pull (@start at 58-63% of C&J)
-1 Hang Squat Clean
-1 Jerk (Any style)

FOR TIME: (12:00cap)
-60 Pull-ups
-400m Run
-20 S2O (@135/95)

 

FITNESS:

 

STRENGTH: (18:00)

6 Sets, 2 Minutes each set:

-1 Clean Pull (@start at 58-63% of C&J)

-1 Hang Squat Clean

-1 Jerk (Any Style)

 

FOR TIME: (12:00cap)
-60 Banded or Jumping Pull-ups, or Ring Rows
-400m Run
-20 S2O (@135-/95-)

 

PERFORMANCE:

STRENGTH: (15:00)
3 sets:
-10 Unbroken Behind the Neck Snatch Grip Strict Press (@athlete's choice)
-500m Row
*Rest 90 seconds after each round...

WOD: (12:00cap)
3RFT:
-20 Slam Ball (@30/20)
-15 Ring Dips
-20 Goblet Lunges (@53+/35+)

 

FITNESS:

 

STRENGTH: (15:00)
3 sets:
-10 Unbroken Behind the Neck Snatch Grip Strict Press (@athlete's choice)
-500m Row
*Rest 90 seconds after each round...

 

WOD: (12:00cap)

3RFT:

-20 Slam Ball (@30-/20-)

-15 Parallete/Box Dips or Push-ups

-20 Goblet Lunges (@53-/35-)

 

PERFORMANCE: RECOVERY & REBUILD

STRENGTH: (24:00)
12E2MOM:

First 2 Minute Round:
-10 GHDs/Abmat Sit-ups
-10 Med-ball Cleans (@20+/14+)

Second 2 Minute Round:
-16 1-Arm KB Swings (@53/35) (8 each arm)
-12 One KB Front Rack Step-ups (@10"/8") (6 each leg)

Third 2 Minute Round:
-30 DUs
-30 Grasshoppers

 

FITNESS:

 

STRENGTH: (24:00)

12E2MOM:

 

First 2 Minute Round:

-10 GHDs/Abmat Sit-ups

-10 Med-ball Cleans (@20-/14-)

 

Second 2 Minute Round:

-16 1-Arm KB Swings (@53-/35-) (8 each arm)

-12 One KB Front Rack Step-ups (@10"/8") (6 each leg)

 

Third 2 Minute Round:

-30 SUs

-30 Grasshoppers

 

Then start back at Round 1...

 

 

Then start back at Round 1...