SKILL
DIPS
EMOM 10
L1- 5 REPS
L2- 3-5 REPS WITH BAND
L3- 6 BOX DIPS
STRENGTH
BENCH PRESS
4X6 AT 80% OF MAX
STAY AT SAME WEIGHT ACROSS ALL SETS
STRENGTH
CLEAN COMPLEX
5 SETS OF 3* (1+1+1)
*COMPLEX 1 POWER CLEAN + 1 SQUAT CLEAN + 1 FRONT SQUAT
WEEK 2 AT 70% CLEAN MAX
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
REST 2:00 BETWEEN SETS
CONDITIONING
EMOM 35
1- 15 WALL BALLS
2- 15 PUSH UPS
3- 15 DUAL DB BENT OVER ROW
4- 200M RUN
5- REST
PARTNER WORKOUT
YOU GO I GO,
10 RDS EACH FOR TIME
15 CAL BIKE/ROW
10 DUAL DB SQUATS
5 DUAL DB POWER CLEANS
#50X2/35X2
DEADLIFT
5X3 WITH TEMPO 31X1
START AT 55% AND BUILD
SS WITH SEATED Z-PRESS, 6 ON EACH ARM
WORKOUT
4 RFT OF
21 SIT UPS
15 DEADLIFTS
9 SHOULDER TO OH
#135/95
CONDITIONING
16M AMRAP
800M RUN
50 CAL ROW
800M RUN
MAX CALS IN REMAINING TIME
REST 6:00
16M AMRAP
50 CAL BIKE
35 BURPEES
50 CAL BIKE
MAX BURPEES IN REMAINING TIME
STRENGTH
SNATCH COMPLEX
5 X 3
COMPLEX IS; 1 POWER SNATCH + 1 SQUAT SNATCH + OVERHEAD SQUAT)
WEEK 1 AT 60% SNATCH MAX (LOOK BACK TO 4/5)
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
REST 2:00 BETWEEN SETS
STRENGTH
BENCH PRESS
4X9 AT 70% OF MAX
STAY AT SAME WEIGHT ACROSS ALL SETS
WORKOUT
AMRAP 12
12 CAL ROW
5 BURPEE PULL UPS*
*EVERY ROUND ADD 1 BURPEE PULL UP
STRENGTH
BACK SQUAT
5X5 AT 65% ACROSS
SS WITH :10-20 HS HOLD
WORKOUT
FOR TIME
10-8-6-4-2 POWER CLEAN
5-4-3-2-1 WALL WALK
#165/115
CONDITIONING
4 ROUNDS OF;
CARDIO*
20 PULL UPS
CARDIO*
30 PUSH UPS
CARDIO*
40 AIR SQUATS
*CARDIO TO SWITCH EACH ROUND
R1- 400M RUNS
R2- 400M ROW
R3- 1000M BIKE
R4- 300M SKI