Snatch
12 min 1RM snatch
rest 2 min
12 min 1RM CnJ
Midline
tabata V-ups
Conditioning
5 min of ME burpees
5 deadlifts EMOM (275/185)
*start with deads
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Snatch
12 min 1RM snatch
rest 2 min
12 min 1RM CnJ
Midline
tabata V-ups
Conditioning
5 min of ME burpees
5 deadlifts EMOM (275/185)
*start with deads
CnJ
2 cleans +1 jerk EMOM x 8 min (HAP)
BWCF
Press
10-9-8-7-6-5-4-3-2-1
HR pushups
HSPU
Conditioning
400m run
9 back squats (155/105)
400m run
7 back squats (185/125)
400m run
5 back squats (205/140)
400m run
3 back squats (225/155)
Snatch
2 snatch EMOM x 10 min (HAP)
BWCF
30-20-10
HR pushups
kb swings (70/53)
20” box step ups w/ kb
Squat 5x3- 1 and a half back squats
*12 min
Conditioning
7 hang power cleans (155/105)
3 squat cleans
7 push jerks
7 box jumps (30)
1 rope climb
rest 1:1
x 5 rounds
+16 min cutoff
CnJ
15 min to find 1RM 3-pos clean/jerk
*you may drop between reps but all reps must be done within 1 min.
BWCF
100 db thrusters
*5 situps EMOM until thrusters are done
*15 min cutoff
Press
3/4/5 jerks
EMOM x 9 min
*3 reps first min, 4 reps second min, 5 reps third. Repeat this 3 times…end HAP
Conditioning
21 toes to bar
15 OH walking lunge steps (135/95)
9 kb snatches (70/53)
x 3 rounds
*12 min cutoff
Snatch
15 min to find 1RM 3-pos snatch
BWCF
with a 15 min clock: every 5 min, row
750m and perform ME double unders
x 3 rounds
Squat
5x3- 1 and half front squats
(all the way down, half way up, all the way down, all the way up)
*12 min
Conditioning
50 double unders
7 muscle ups
40 box jumps (24/20)
5 muscle ups
30 burpees
3 muscle ups
AMRAP in 8 minutes
Clean
15 min to est a 2RM low hang clean
BWCF
400m run
21 kb swings
12 pullups
x 3 rounds
*12 min cutoff
Conditioning
400m run every 3 min x 4 rounds
*perform ME burpees during rest
**workout is scored by burpee reps
Snatch
15 min to est a 2RM low hang snatch
BWCF
1 mile run for time
*15 min cutoff
Squat
tabata squats
x 8 rounds
Conditioning
6 hang cluster (115/80)
100m run
20m bear crawl
100m run
rest 1 min
x 5 rounds
*18 min cutoff
CnJ
15 min to est a 1RM of the complex: 3 front squats, 2 push press
BWCF
500m run
50 8-count body builders
500m run
*15 min cutoff
Press
tabata handstand holds
*advanced athletes will perform freestanding HSPU
Conditioning
21-15-9
deadlifts (225)
*run 400m AFTER rounds
*12 min cutoff
Snatch
12 min to est a 1RM power snatch
BWCF
100 cal row for time
12 min cutoff
Squat 2 rounds of ME power snatch (85%)
*6 min cutoff
Conditioning
50 wall balls (20/14)
30 cleans (155/105)
15 Muscle ups
*15 min cutoff
CnJ
12 min to est 1RM power clean
BWCF
20m BWD bear crawl
40 mt climbers
AMRAP in 12 min
*12 min cutoff
Press
2 rounds of ME power clean/jerk (85%)
*6 min cutoff
Conditioning
10 strict HSPU
20 strict toes to bar
30 air squats
every 4 min x 5 rounds