Skill
Clean & jerk
Conditioning
4Rounds
60 SU
12 Unbroken Clean & Jerk 95/135
60 DU
Rest 1:1
Conditioning
For 10 rounds, complete as many reps as possible in 1 minute of:
2 wall walk
4 deadlifts 205/275
Max wall-ball shot 14/20
*Rest 1 minute between rounds
Strength
5reps x 4sets
Back squat
Conditioning
For time
9-15-21
Strict Toes to bar
Burpee box jump over 20/24
Deficit hand release push up
*25plate x 2, 45plate x 2
Strength
2reps x 4sets
Weighted S. CTB pull up
Conditioning
24min AMRAP
50 DB thruster 35/50
50 Pull up
50cal Row or AB
50 CTB pull up
*Team of 2~3
Conditioning
4Rounds For time;
10 Thruster 95 / 135
30 Burpee
10 Thruster
1min Rest
Conditioning
24min AMRAP
30 Wall Walk
60 Box Jump Over
90 DB Snatch 35 / 50
60 Box Jump Over
30 HSPU
*teams of 3
Oly Skill / Strength
5sets
1 Snatch Deadlift +
1 Hang Power Snatch +
1 Squat Snatch
Conditioning
10 – 8 – 6 – 4 – 2 For time;
Power Snatch 95 / 135
*70 DU after each set
Conditioning
“Threshold Training”
2min – 4min x 5R
200 / 250m Row (tc:50sec)
20 Lunge Jump (L=1)
Max DB Push Press 35 / 50
Conditioning
“Barbara”
5rounds For time;
20 Pull up
30 Push up
40 Sit up
50 Air squat
3min rest
Conditioning
25min AMRAP
50 Overhead squat 95/135
60cal Row or AB
50 Shoulder to overhead
60 Bar hops (L=1, R=1)
70 WBS 20/30
*Team of 3
*Plate overhead hold 25/45