BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

1X20 HBBS

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.

Conditioning

Compare to 121119

5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#

Strength

1a) 7X3 Deadlifts @ 80%  rest exactly 60 seconds.

1b) 7X2 Bench Press – heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning
7 minute AMRAP of:

7 Hang Power Cleans 185/120#
30 Split Jumps

12 Minute AMRAP of:
12 Push press 75/45
12 KBS 55/35
12 Jump over burpee box jumps

BBG

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.

21-15-9 of:

Deadlifts 315/205#
Box Jumps 30/24″

Strength/Midline

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

BBG

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%

Conditioning

3 rounds for total working time of:

50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB

BBG

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.

Conditioning

4 rounds for total working time of:

Row 500m or Run 400m
25 Thrusters 45/33
10 Pull-ups

Rest – 1:1, 2:1, 3:1

*All efforts should be at 100% intensity.

Midline

1a) 3X10 Reverse Hypers – very heavy rest 45 sec.
1b) 3XME TTB – rest 45 sec.

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

1X20 HBBS

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.

Conditioning

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#