Skill
7reps x 4sets
Strict TTB
Conditioning
22min AMRAP
20 DB devils press 35/50
30 TTB
40 Wall to face HSPU
50 DB hang clean & jerk
*Team of 2
Skill/Strength
2reps x 4sets
Hang squat clean
Conditioning
10min AMRAP
15 Deadlift 65/95
15 Front squat
15 Bar hops (L+R=1)
“Test day”
Skill
Power clean
Conditioning
“Black & Blue”
5Rounds for time
10 Power clean 95/135
10 Burpee
Conditioning
24min AMRAP
100 box jump over 20/24
80 Push press 65/95
60 Burpee
40 CTB pull up
20 Burpee box jump over
*Team of 4
*DB hanging hold 50/70
Strength
Back Squat 10 – 7 – 5 – 3
Conditioning
15min AMRAP
100 WBS 20 / 30
100 Alter DB Snatch 50 / 70
*teams of 2
Strength
Pendlay Row 6reps x 4sets
Conditioning
4Rounds For time;
15 C2B Pull up
20 Burpee
30 Double Under
*timecap 15min
Oly Skill
4 Sets
2 Power Snatch +
1 Snatch Balance
Conditioning
3 Rounds For time;
15 TTB
25 Power Snatch 55 / 75
*timecap 12min
Conditioning
25 min AMRAP
60 DB Burpee 35 / 50
60 V-up
60 DB Box Step Over 35 / 50
60 Cal Erg
*Teams of 3
*Holding a Box
Conditioning
For time;
60 KBS 24 / 32kg
70 HandStand Push Up
80 Pistol
*timecap 25min
Strength
3reps x 5sets
Push jerk
Conditioning
15min AMRAP
5 DB Shoulder to overhead 35/50
7 WBS 14/20
35 DU