PERFORMANCE:

STRENGTH: (20:00)
HANG CLEAN (5x2)
-2x2 @70% of 1RM Clean
-2x2 @75%
-1x2 @80%

-*10 minutes to warm-up to 70% of Clean
-*Then, 5E2OM (5 rounds @2:00 each)

WOD: (11:00)
3AMRAP:
-10 Burpee to Bar
-10 RKBs (@53+/35+)

Rest 1 minute...

3AMRAP:
-30 DUs
-8 Pull-ups

Rest 1 minute...

3AMRAP:
-5 Power Snatches (@95/65)
-5 Bar-facing Burpees

 

FITNESS:

 

STRENGTH: (20:00)

HANG CLEAN (5x2)

-2x2 @70% of 1RM Clean

-2x2 @75%

-1x2 @80%

 

-*10 minutes to warm-up to 70% of Clean

-*Then, 5E2OM (5 rounds @2:00 each)

 

WOD: (11:00)

3AMRAP:

-10 Burpees

-10 RKBs (@53-/35-)

 

Rest 1 minute...

 

3AMRAP:

-60 SUs or 30 Double-taps (or 15 Double-taps and 15 DUs attempts)

-8 Banded Pull-ups, Jumping Pull-ups or Ring Rows

 

Rest 1 minute...

3AMRAP:

-5 Power Snatches (@95-/65-) or 6 DB Snatches (@35-/25-)

-5 Burpees

 

A.(20:00)
250m ROW (x8)
-*Damper setting at 5.
-*Take average pace from tested 500m, add 10 sec and keep that average while rowing for 8 sets
-*Rest :60 sec

B. CHIPPER:
-1 Minute AB (@400+ Watts)
-20 Ring Dips
-30 GHDs or Weighted Sit-ups (@45/25)
-40 DB Power Cleans (@35+/25+)

 

FITNESS:

 

B.: (20:00)

250m ROW (x8)

-*Damper setting at 5.
-*Take average pace from tested 500m, add +10 sec and keep that average while rowing for 8 sets
-*Rest :60 sec

 

B. CHIPPER:

-1 Minute AB (@400- Watts)

-20 Parallette Dips or Push-ups

-30 Weighted Sit-ups (@45-/25-; DB or plate) or Sit-ups

-40 DB Power Cleans (@35-/25-)

 

PERFORMANCE:


A:
BANDED DEADLIFTS (5x4)
-*Start at 60% of 1RM Deadlift, then increase weight moving forward
-*DO NOT drop from the top at the last rep, set the bar down.

B:
4RFT:
-12 KB Snatches (@53+/35+; 6 each side)
-12 Goblet Squats
-10 Box Jumps (@24/20)

 

FITNESS:

 

A:

BANDED DEADLIFTS (5x4)

-*Start at 60% of 1RM Deadlift, then increase weight moving forward
-*DO NOT drop from the top at the last rep, set the bar down.

 

B:

4RFT:

-12 KB Snatches (@53-/35-; 6 each side)

-12 Goblet Squats

-10 Box Jumps or Box Step-ups (@24-/20-)

 

 

PERFORMANCE:

A:
HANG SNATCH (5x2)
-2x2 @70% of 1RM Snatch
-2x2 @75%
-1x2 @80%

B:
10AMRAP:
-12 Single-arm DB OH Reverse Lunges (@35+/25+)
-200m Run
-10 C2B or Pull-ups

 

FITNESS:

 

A:

HANG SNATCH (5x2)

-2x2 @70% of 1RM Snatch

-2x2 @75%

-1x2 @80%

 

B:

10AMRAP:

-12 Single-arm DB OH Reverse Lunges or Front Rack Reverse Lunges (@35-/25-)

-200m Run

-10 Banded Pull-ups, Jumping Pull-ups or Ring Rows

 

PERFORMANCE: TEST

A. 
2000m MAX EFFORT Row


B: FOR TIME 

15-10-5
-Knees to Elbows
-Hang Power Clean (@155+/110+)
-Deadlift

 

FITNESS:

A: 2000m MAX EFFORT Row

 

B: FOR TIME

15-10-5

-Knees to Chest or Parallel

-Hang Power Clean (@155+/110+)

-Deadlift

 

PERFORMANCE:

A: 5 SETS

10 KB High Pull (@5 each arm)

10 Seated KB Presses (@5 each arm)

*Rest :90 seconds


B. 2 ROUNDS FOR TIME

10 Burpee Pull-ups

20 Push-ups

30 GHDs or Weighted Sit-ups (@45/25)

 

FITNESS:

 A: 5 SETS

10 KB High Pull (@5 each arm)

10 Seated KB Presses (@5 each arm)

*Rest :90 seconds

 

B. 2 ROUNDS FOR TIME

10 Burpee Jumping Pull-ups

20 Push-ups

30 Weighted Sit-ups (@45-/25-) or Abmat Sit-ups