12 Minute AMRAP of:
12 Push press 75/45
12 KBS 55/35
12 Jump over burpee box jumps
1) 5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.
2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec.
2b) 5X3 Front Squats @ 80% – rest 60 sec.
Box Jumps 30/24″
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
1) Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
3 rounds for total working time of:
20 UB HSPU (reg standard)
15 UB TTB
1) 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec.
2b) 5X2 Tempo HBBS @ 85% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
4 rounds for total working time of:
Row 500m or Run 400m
25 Thrusters 45/33
Rest – 1:1, 2:1, 3:1
*All efforts should be at 100% intensity.
1a) 3X10 Reverse Hypers – very heavy rest 45 sec.
1b) 3XME TTB – rest 45 sec.
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.
For total reps:
3 min ME Wall Balls
3 min ME DB Snatches (alternating) 70/50#
-1 min Rest
2 min ME Wall Balls
2 min ME DB Snatches (alternating) 70/50#
-1 min Rest
1 min ME Wall Balls
1 min ME DB Snatches (alternating) 70/50#
1a) 7X3 Deadlifts @ 70%– rest exactly 60 seconds.
1b) 7X3 Bench Press – heaviest possible, rest exactly 90 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from 2 weeks ago, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).
*Notes: spend roughly 1:30 alternating between each movement.
3 rounds for time of:
25 C2B Pull-ups