1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

Strength/Skill

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

1b) 4X10-15 C2B Pullups – complete in unbroken sets if possible, if you have more than 15 reps UB do not do more – rest 90 sec.

Conditioning

12:00 AMRAP of:

20 Power Clean & Push Jerks 135/95#

20 Box Jump-Overs 24/20″

15 Power Clean & Push Jerks 155/105#

20 Box Jump-Overs 24/20″

10 Power Clean & Push Jerks 185/125#

20 Box Jump-Overs 24/20″

5 Power Clean & Push Jerks 225/155#

20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00

Streamline:

5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning:

12:00 AMRAP of:

20 Power Clean & Push Jerks 95/65#

20 Box Jump-Overs 24/20″

15 Power Clean & Push Jerks 110/75#

20 Box Jump-Overs 24/20″

10 Power Clean & Push Jerks 135/95#

20 Box Jump-Overs 24/20″

5 Power Clean & Push Jerks 155/105#

20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

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Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats

Strength/Skill

1a) 4X1:00 ME HS Walk – rest 90 sec.

1b) 4X3 BTN Push Press + 2 Snatch Balances – heaviest possible, rest 90 sec.

Conditioning

1) 5 rounds of:

:30 ME Thrusters 105/70#

:30 Rest

:30 ME Double-Unders

:30 Rest

*Rest as needed between 1 and 2.

2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

5 rounds of:

50 6″ Target Burpees

20 KB Swings 24/16kg

7/5 Muscle-Ups

Streamline:

BBG:

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 Jumping Air Squats

Conditioning:

5 rounds of:

:30 ME Thrusters 95/65#

:30 Rest

:30 ME Double-Unders

:30 Rest

*Rest 1:00, then…*

5:00 ME MU

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Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 6″ Target Burpees

Strength

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning

1) 12:00 AMRAP of:

50 Wall Balls 20/14#

50 Calorie Row

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

Streamline:

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees to a Plate

Conditioning:

4 Rounds of:

1:00 ME Wall Balls 20/14#

1:00 ME Row for Cals

1:00 ME HSPU

1:00 Rest

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1) Every 1:30 for 6:00 (5 total sets)-

3 UB T&G Snatches (full – from floor) – @ 70% of 3rm

2) Every 2:00 for 8:00 (5 total sets)-

3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm

Conditioning

4 rounds of:

6 Power Snatches 135/95#

12 TTB

18 Wall Balls 20/14#

Rest 1:1

Streamline:

Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

Conditioning:

3 rounds of:

6 Power Snatches 115/75#

12 TTB

18 Wall Balls 20/14#

Rest 1:00 between rounds

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Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

1b) 4X10 Strict HSPU – rest exactly 90 seconds

Conditioning

At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

5 rounds of:

Row 50 Calories

15 OHS 95/65#

7/5 Muscle-Ups

Streamline:

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

Conditioning:

At a conversational pace or 150BPM –

5 rounds of:

30 Double Unders

10 OHS 95/65#

5/3 Muscle-Ups

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EMOM for 5:00-

5 T&G Power Snatches @ 75% of 5rm

Strength/Skill

1a) 4X3 @ 75% (of max for the complex) Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – rest EXACTLY 60 seconds

1b) 4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds

Conditioning

5 rounds for total working time of:

15 Bar-Facing Burpees

10 Thrusters 105/70#

Rest 1:1

Streamline:

EMOM for 5:00-

5 T&G Power Snatches @ 75% of 5rm

5 rounds for total working time of:

15 Bar-Facing Burpees

10 Thrusters 105/70#

Rest 1:1

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Rest 2:00 exactly between #1 and #2.

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

2) 1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1.

Strength/Skill

1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds

1b) 4X5 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds

*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.

Conditioning

This is a format repeat of last week’s conditioning, but with time/rep, and load changes – make sure to read carefully.

Rest exactly 1:00 between #1 and #2.

1) 12:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

40 6″ Target Burpees

40 Thrusters 95/65#

2) 5:00 AMRAP (all out effort) of:

15 6″ Target Burpees

15 Thrusters 135/95#

Streamline:

BBG:

EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1

Conditioning:

10:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

25 6″ Target Burpees

25 Thrusters 95/65#

REST 1:00

5:00 AMRAP (all out effort) of:

10 6″ Target Burpees

10 Thrusters 135/95#

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Rest 2:00 exactly between #1 and #2.

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds

1b) 4X3 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds

*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.

Conditioning

This is a repeat of last week’s conditioning, but make sure to note the weight increases for both efforts.

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees

50 Thrusters 75/55#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees

20 Thrusters 105/75#

Streamline:

EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Conditioning:

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees

50 Thrusters 75/55#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees

20 Thrusters 105/75#

BBG

1) Every 1:30 for 6:00-

3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set

2) 1XME UB T&G Snatches @ 85% of heaviest weight completed for #1.

Conditioning

“Karen”

150 Wall Balls 20/14# (10′ target for everyone)

For time.

Session 2:

BBG

1) Every 2:00 for 8:00-

3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set

2) 1XME UB T&G Clean & Jerks @ 85% of heaviest weight completed for #1.

Conditioning

4 rounds for time of:

:45 (accumulated) Hanging L-Sit Hold

15 Jerk Grip OHS 95/65#

15 Strict Chest-to-Ring Pull-ups (in good hollow position)

15 DB Push Press 50/35#

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BBG

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used forat least 4 reps of #1.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

Conditioning

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row

50 TTB

40 Wall Ball 20/14# (10′ target men/9′ target women)

30 Power Cleans 135/95#

20 Muscle-Ups

Streamline:

BBG:

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1

Conditioning:

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Double Unders

50 TTB

40 Wall Ball 20/14# (10′ target men/9′ target women)

30 Power Cleans 135/95#

20 Muscle-Ups

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