A. Weightlifting Power Clean + Push Jerk In sets of 3, work up to a TnGo 3 RM 6 Strict Chin Ups after each set, even after warm up sets with empty barbell B. Conditioning 18' AMRAP: 20 Pistols 16 Alternating DB Snatch 10 Pull Ups 2 Squat Cleans @same weight as 3RM power...
A. Weightlifting Hang Power Clean + Hang Squat Clean + Squat Clean Thruster Work up to a max complex B. Conditioning 15' AMRAP 2 Hang Squat Clean Thrusters @80% of A 8 HSPU (go strict if you can) 2 Hang Squat Clean Thrusters @80% 40 DU...
A. Weightlifting Squat Snatch 5x3@80% or more B. Condiitioning For Time: 15-12-9-6-3 Deadlift @125/100kg Burpee over Bar...
A. OHS Work up to a 3RM, then 5x3@90% of 3RM B. Conditioning 12' AMRAP 20 Pistols 15 Power Clean @70/50kg 10 Bar MU...
A. Strength Push Press In 5 sets, work up to a 5RM B. Gymnastics/Weightlifting 5 Rounds 8 Push Jerks @5RM Push Press Weight Max UB Pull Ups Rest 2:00 C. Conditioning 3 RFT: 30 DU 20 AbMat Sit Ups 10 Front Squats from ground @80/60kg...
A. Weightlifting Power Clean + Push Press 2x2+1@65% 2x2+1@70% 3x2+1@75% B. Conditioning 12' AMRAP 30 DU 10 Deadlifts @100/80kg 30 DU 10 HSPU C. Accessory 50 Strict Chin Ups* * 10 V-Ups every time you come off the bar...
A. Weightlifting Every 3 Minutes Complete 1 Set x2 sets = 18 minutes Max Rep Touch and Go Snatch Round 1 75% Round 2 80% Round 3 85% 3. Conditioning 3x Go Every 5 minutes 21 Sumo DLHP @40/25kg 21 Thrusters @40/25kg Max Burpees in remaining time; no rest between sets...
A. Weightlifting Snatch Pull + Hang Snatch Pull 3x2+1@90%; 1x2+1@95%; 3x1+1@100-105% of 1RM Snatch B. Conditioning For Time: 30 DB OH Lunge @22,5/15kg – DB only in one hand 50 Wall Balls 10 Rope Climbs 50 Wall Balls 30 DB OH Lunge @22,5/15kg...
A. Strength Back Squat Warm up, then do a max UB set @70%+ If you hit less than 8 reps last week, lower the weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up the weight. B. Conditioning For Time: 25-20-15-10-5 TTB Power...
A. Gymnastics A1. 6 Single Arm DB Push Press (3 each side) + Max UB HSPU A2. 6 Strict Pull Ups + Max UB Kipping/Butterfly Pull Ups B. Partner WOD: 15' AMRAP: P1 Holds L-Hang while P2 completes: 9 Power Clean + 6 Front Squats + 3 STOH @60/40kg...