6 RNDs
5 Bench Press (build to Heavy 5)
10 Push-ups
20 DU
Not for time. Rest as needed between sets. 1-2minx.
5×5 Bench Press
5 Push-up immediately after followed by 20 double unders.
6 Rounds
m1: 200m Run
m2: 5 Clean Deadlifts @ 80-90% 1RM
m3: Pull-up variation of Choice
m4: Box Jumps
m5: rest
No Rx weights here or reps. Aim of consistency in arounds.
Leave :15min of transition.
Share bars for clean deadlifts with someone close to you in weight.
Pull-up Variations:
BMU: 1-5
C2B / Pull-ups: 3-7 kipping
Strict: 3-5
Ring Row: 8-15
Get 5 sets at 85%
Warm-up to 85%:
60.70.80 / 85.85.85.85.85
No pause here, drive hard and fast out of the hole as if you caught your heavy clean.
AMRAP 10min
12 Sit-ups
10 Pistols
8 Push Jerk (115/85, 65/55)
2 Push Jerk + 1 Split Jerk
Get 5 sets @ 75%
Athletes should work on pushing under the bar with two different types of footwork requirements here.
Grab a few warm-up sets building to 75%. Bar should not be terribly heavy and allow for good speed under the bar.
Lockouts a must.
EMOM x 12
m1: 7-12 TTB
m2: 8-10 Ring Dips
m3: Max Row Cals
1 Power Snatch + 1 BTK* Squat Snatch
BTK*- Below The Knee
Every :90 (12 min)
– Get 5 @ 75% – (7/10 Heavy)
%’s: 60.65.70 / 75.75.75.75.75
– Hook Grip
– Tight back BTK
– Lats to keep bar close
– Lockouts
– Squat Snatch
30/24c Row
20 Burpee Box Jump Overs (facing)
10 Snatch (135/95, 75/55)
Rx+: 185/135
Cap: 7min
1 Power Clean + 1 Squat Clean
get 3 sets @ 75%
Pull the bar and then Pull under the bar. Focus on your catch and meeting the bar where it is at.
%: 50.60.70 / 75.75.75
With a partner…break up however:
3000/2500m Row
80 TTB
40 Clean and Jerks (135/95, 95/65)
Score: time to complete all reps.
Male/Female Team: 2700m Row
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
5-4-3-2-1 Rope Climbs
*Score = Time it takes to complete the workout
4 Rounds
500/400m Row
20 Ring Rows
20 Sit-ups
20 Russian Twists
20 Body Saw
3 sec down,
2 sec stop
Fast Drive Up!
Get 3 sets @ 55%-60%
Warm-up: 8-6-4
8 – Regular tempo (Light)
6 – 3s down (Light + 10-20#)
4 – 3s down, 1 sec pause (+10#)
Focus on position as if you caught a heavy clean and fast drive from a dead stop!
50 DB Lunge Steps (2×50/35 lb)
20 Handstand Push-Ups
40 DB Lunges Steps
10 Handstand Push-Ups
30 DB Lunge Steps
5 Handstand Push-Ups
Time Cap: 15 minutes
Rx+:
50 DB Lunge Steps (2×50/35 lb)
30 Handstand Push-Ups
40 DB FR Lunges Steps
20 Handstand Push-Ups (deficit 3.5/2″)
30 DB OH Lunge Steps
10 Handstand Push-Ups
Rx+: Deficit HSPU
Lunge in place.
2 Push Press + 1 Split Jerk
Get 5 sets @ 50%
Work on drive and speed with a lighter bar. At 50% a strong lockout should be easily accomplished.
Get a few lighter sets in of both Push Press and Split Jerk for technique Practice.
Suggested: Hold the final split jerk receiving position for 2 seconds and the finished standing position for 2 seconds.
50-40-30-20-10
Row Cals
Double Unders
