BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

Note: Sequence ends on 4th set of HSPU.

1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

1b) 3X10 Reverse Hypers – heavy, rest 2:00

Conditioning

For total working time and burpees:

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#

3:00 ME Burpee Box Jumps 24/20″

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#

5x8 Push press
5x10-12 / 3 x 15-20 Barbell / dumbbell bent-over rows

-1minute rest between sets

Deload.

Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill work 10 min

• SA KB Push press
• SA KB High Pull
• SA KB Thruster

Workout 24 min

All exercises to be performed with 1 Kettlebell. KB weight based off what you can push press. Heavier bell may be substituted in for two hand swings.

1a. 150m curve/200m row/5 calories Aerodyne
1b. 20KB Swings

2a. Run/row/aer
2b. 20KB Push Press (10/ arm)

3a. Run/row/aer
3b. 20KB High pull (10/ arm)

4a. Run/row/aer
4b. 20KB thrusters (10/ arm)

5a. Run/row/aer
5b. 20KB Tactical lunges (10/ leg)

6a. Run/row/aer
6b 20KB Rows (10/ arm)

7a. Run/row/aer
7b. 20 Half Burpees

8a. Run/row/aer
8b. 20KB Swings

Note:
All "a's" performed on a two minute interval, remaining time is your rest
All "b's" performed on a one minute interval, remaining time is your rest

AMRAP 15:
12 Power Snatch 40/25
24 Sit-up
48 DU

5 RFT:
7 MU
21 Burpees
20' Time Cap

BBG

5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.

Conditioning

Compare to 131108.

10 minute AMRAP of:

15 Strict/Kipping Deficit HSPU 2/1″ (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)

6 min AMRAP

4/3 Muscle-Ups
12 Alternating Pistols

Rest 4 min

6 min AMRAP4 Hang Cleans (80kg/60kg)
8/6 Handstand Push-Ups

Rest 4 min

6 min AMRAP

5 Deadlifts (120kg/80kg)
10 Burpees Over the Barbell
50 Double-Unders

Rest 4 min

6 min AMRAP

2 Chest-to-Bar Pull-Ups
2 Thrusters (60/42,5kg)
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . .

3-4 Rounds:
2-3 Lowers from inverted hang (move slowly)
20-30 sec handstand hold (againts the partner or free)
30-50 DU/slam ball, sledge....

With partner and work/rest 1/1