WORKOUT
INTERVALS
EVERY 4:00 X 5 ROUNDS
10 CALORIE BIKE
10 PUSH UPS
6 HANG POWER SNATCH #115/75
10 PUSH UPS
SCALE TO ~60% MAX SNATCH
STRENGTH
BACK SQUAT
4X3 AT 90% ACROSS
WORKOUT
EVERY 4:00 X 4 ROUNDS
10 BURPEE BOX JUMP OVERS
400M RUN
STRENGTH
CLEAN COMPLEX
4 SETS OF 2* (1+1+1)
*COMPLEX 1 POWER CLEAN + 1 SQUAT CLEAN + 1 FRONT SQUAT
WEEK 4 AT 80% CLEAN MAX
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
REST BETWEEN 2:00-3:00 BETWEEN SETS
STRENGTH
DEADLIFTS
EVERY 2:00 X 5
5 BANDED DEADLIFTS
2X BOUNDING FLOOR HURDDLES
CONDITIONING
EMOM For As Long As Possible
Minute 1:
10 Russian Kettlebell Swings
1 Burpee
WORKOUT
COMMUNITY CUP WORKOUT #1
NOVICE
As many rounds and reps as
possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
♀ 20-lb (10-kg) dumbbell,
20-inch box
STRENGTH
BACK SQUAT
3X5 AT 85% ACROSS
AB CASHOUT
3-4 SETS OF
20 PLANK PULL THROUGHS, EACH SIDE
10 SIDE PLANK REACH THROUGHS
:45 CHINESE PLANK
CONDITIONING
EVERY 6:00 X 5 SETS
400M CARDIO*
100M MB RUN
20 BURPEE TO PLATE
#20/14
*CARDIO, SWITCH BETWEEN BIKE, RUN, SKI, ROW. BIKE IS 2X THE DISTANCE
STRENGTH
COMMUNITY CUP WORKOUT #3
**ALL DIVISIONS**
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
*All competition tiers complete
the workout as written.