Total 120 min
3 sets of: 5 HSPU, 10 T2B, 5 OHS, 10 lunges

Skillwork: MU practice for 20 min

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65% 35 37.5 40
*Sets 4-6 – 65-70% 40 42.5 42.5
*Sets 7-8 – 70-75% 45 45
*Sets 9-10 – 75-80% 47.5 47.5
B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Complete as many reps as possible in 4 minutes of:
1,1,2,2,3,3,4,4...
Hang Squat Clean
Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs = 61 kg > 50 kg
Result: 4+2 = 22
Rest exactly 8 minutes, and then:
D.
Complete as many reps as possible in 4 minutes of:
1,1,2,2,3,3,4,4...
Hang Squat Clean
Chest-to-Bar Pull-Up
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs. = 47.5 kg > 45 kg
Result: 4+9 = 29
E.
1000m row

Total 105 min
2 sets of: 10 thruster, 10 GHD situps, 10 OH walking lunges, 10 good morning
mobility

A
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep > snatch balance
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 70-75% of your 1-RM Snatch.
27.5 30 30 32.5 32.5 32.5 32.5 35 35 35

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

C.
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep = 61 kg > 45 kg
195/135 lb Thruster x 1 rep > 45 kg
195/135 lb Shoulder to Overhead x 1 rep > 45 kg
Result 6+2 = 20 reps

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 > takareisikone
6, 6+2, 4+4 10 kg/7.5 kg
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111
8x35 lbs
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110 > no tempo
8, 8, 7
Rest as needed

Total 120 min
3 sets of: 4 OHS, 6 thruster, 8 strict T2B, 10 GHD hip extensions

Skillwork: MU practice for 20 min

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%
C.
Three rounds for time of:
10 Deadlifts (315/205 lbs) = 93 kg > 80 kg
20 Pull-Ups
Result: 3.56, 4.56, 4.40 = 13.32
Rest until the running clock hits 10:00, and then… > 15.00
D.
For time:
Row 60 calories 3.59
60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold > 16 kg
Result: 9.36, total 24.37
Avg/max HR 181/191
total 174/191
E. 700m row

5 rounds for time of the following triplet:
5 wall walks
5 L sit pullups (FULL ROM - no kip)
10 (5 each leg) weighted single leg deficit lunges with rear leg on bench and on a step to make a deficit for big ROM

For time:
100-90-80-70-60-50-40-30-20-10 reps of (choose the exercise you want in any order):
- Sit-ups.
- V-ups.
- Toe touches.
- Bicycles x2.
- Flutter kicks x2.
- Hollow rocks.
- Back extensions.
- Back plank hold.
- Lateral crunches x2.
- Russian twists x2.

Emom 14 min.

5 sit-ups
6 overhead barbel lunges 5kg
5 V-ups

100 - 80 - 60 - 40 - 20 reps for time of:

• thruster (10 kg)
• box jump (40 cm)
• flutter kick

5 rounds, 2’ rest, of:

• 21 KB swings (20/8 kg)
• 15 BB thrusters (20/10 kg)
• 9 pull-ups/chin-ups

1 round for time of:

• 5x10 rope jumps
• 10 BB snatches (10 kg)
• 4x20 rope jumps
• 10 push-ups
• 3x30 rope jumps
• 10 box jumps (40 cm)
• 2x40 rope jumps
• 10 BB thrusters (10 kg)
• 1x50 rope jumps
• 10 BB deadlifts (10 kg)
• 2x40 rope jumps
• 10 alternating step-ups (40 cm)
• 3x30 rope jumps
• 10 burpees
• 4x20 rope jumps
• 10 BB clean & jerks (10 kg)
• 5x10 rope jumps

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)