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

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.

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#

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.

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

3 rounds for time of:

30 Pistols
25 C2B Pull-ups
20 Burpees

15 Box Jumps (24/20)
15 Snatches (95/65)

1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec.

2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec.

*Notes: Straps should be used for Clean Pulls.

Conditioning

3 rounds for time:

Run 400m
3 Rope Climbs 15′
7 Axle Power Clean & Jerks 175/105#

*Notes: If you do not have an axle, use a barbell with 205/135#.

Strength

1a) 3X20 GH Raise (unweighted) – rest 45 sec.
1b) 3X25 Reverse Hypers – light, rest 45 sec.

1) Every 40 seconds for 4 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 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

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

Rest 2:00 – then:

3:00 to establish a 3RM OHS.

1) 7X1 Hang Snatch – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X3 Tempo HBBS @ 80% – 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
5 Burpee Muscle-Ups or 5 Burpee C2B Pullups and 5 C2B Pullups
14 DB Snatches (alternating) 70/50#

Rest 1:1, 2:1, 3:1

Midline

1a) 3X15 Reverse Hypers – heavy rest 45 sec.
1b) 3XME L-Sit Holds – rest 45 sec.

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 time:

50 Wall Balls 20/14#
50 C2B Pull-ups
50 Pistols (alternating)
50 DB Snatches (alternating) 70/50#

1a) 3X10 Deadlifts @ 70% – rest exactly 2:00.
1b) 3X10 Bench Press @ 70% – rest exactly 2:00.

*Notes: A and B should be UB touch & go reps.

Skill

15 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU).

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

Conditioning

For time:

100 Double-Unders
50 HSPU (regionals standard)
40 TTB
30 Shoulder to OH 160/100#
90′ Walking Lunges (front rack) 160/100#