STRENGTH
CLEAN AND JERK TECHNIQUE
PARTNER WORKOUT
5 RFT
400M RUN TOGETHER
20 CLEAN & JERKS #135/95
SPLIT C&J EVENLY
WORKOUT
FOR TOTAL TIME
50 WALLBALLS
THEN.. 10-8-6-4-2
HANG POWER SNATCH
LATERAL BURPEES
REST 5:00
FOR TIME 2-4-6-8-10
LATERAL BURPEES
HANG POWER SNATCH
STRENGTH
5 SETS OF
10/10 BULGARIAN SPLIT SQUATS
HOLD DB'S AT YOUR SIDES/SUITCASE
SUPERSET WITH: 5X :45 DEAD HANG FROM PULL UP BAR
1:00 REST BETWEEN SETS
WORKOUT FOR TIME
STRENGTH
12M TO BUILD TO HEAVY
1 SPLIT JERK
WORKOUT
FOR TIME
30-20-10 STRICT PRESS
PUSH UPS #95/65
REVIEW
DEVILS PRESS
EMOM 5
5 DEVILS PRESS* *BUILD IN WEIGHT
EVERY 4:00 X 4
15 ALT HANG DB SNATCHES
10 TOES TO BAR
200M RUN #50/35
STRENGTH
EMOM 10
1 CLEAN PULL + 1 SQUAT CLEAN
BUILD IN WEIGHT
CONDITIONING
AMRAP 12
250M ROW
10 FRONT SQUATS #95/65
PARTNER SUNDAY
3 ROUNDS OF
2000M BIKE
50 DUAL DB HANG SNATCH
50 PUSH UPS
#35/20X2
ACCESSORY WORK
3 ROUNDS NFT
10 TEMPO GOBLET SQUATS 31X1
:30 WALLSIT
CONDITIONING
"KALSU"
100 THRUSTERS FOR TIME
EVERY MINUTE STARTING AT 0:00 PREFORM 5 BURPEES #95/65
*SCALE BY REDUCING WEIGHT, SHOULD BE ABLE TO DO AT LEAST 5 IN A ROW.
STRENGTH
BENCH PRESS
5-4-3-2-1 BUILD IN WEIGHT
WORKOUT
AMRAP 15
10 PULL UPS
15 BOX JUMPS
20 KETTLEBELL SWINGS #53/35
STRENGTH
3 SETS OF
10 WEIGHTED BOX STEP UPS, EACH LEG
10 SINGLE ARM BENT OVER ROWS, EACH ARM
CONDITIONING
EVERY 8:00 X 3
500M ROW
25 WALLBALLS
25 BURPEES