For Time;

3 Rounds of
10 Squat snatch 40kg
10 Bar over Burpees
20 Pull Ups
Then:
3 Rounds of
8 Squat Snatch 50kg
10 Bar over Burpees
10 C2B
Then:
3 Rounds of:
6 Squat snatch 60kg
10 Bar over Burpees
5 Bar MU

30 Min Time Cap! Change the weights yourself

1 Mile Run
2K Row
1 Mile Run

40 pull ups
50 du
20 c2b
50 du
10 mu
50 du

Works just like the song
1, 2-1, 3-2-1...all the way to 12
1 C&J
2 Deadlifts
3 Burpees
4 Pull-ups
5 BJ
6 Wallballs
7 KB swings
8 Ring dips
9 Push-ups
10 Back ext
11 GHD
12 Front squat
(BW/80%BW)
(24/20")
(53/35#)

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

3 Power Cleans
1 Front Squat
1 Push Jerk
1 Back Squat
1 Rack Jerk
10 Walking Lunges w/ Barbell
125 Meter Sprint
Rest 60 seconds

Total 105 min

3 sets of:
7 HSPU, 10 T2B, 10 box jump, 10 lunges
Skillwork: BMU practice for 15 min, 7 sets, best yellow band

A.
Every minute, on the minute, for 15 minutes:
Hang Snatch + Snatch
Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90

B.
Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes
45 47.5 50 52.5

C.
Metcon changed to "Elizabeth":
21-15-9
clean (squat clean) 42.5 kg
ring dips

Result: 20.57, 8.19, 7.30, 5.09
Avg/max HR 176/189

D.
1000m row
Seated DB press 3 x 6-8 reps
25 lb dumpbels 8 6 6

NEW TRAINING CYCLE STARTS

total 105 min

Every 90 seconds, for 9 minutes (6 sets):
6 burpee, 7 goblet squat 12 kg, 8 KB snatch 12 kg
mobility
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch
37.5 40 42.5 42.5 42.5

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses) >
L-seated DB press 25 lb 10, 8, 8, 8, 7
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
5x8x32.5 kg
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011 >
romanian deadlift 8x50 4x8x55

Total 120 min
3 sets of:
10 wall ball, 7 ring row, 7 HSPU 1 abmat

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
25 27.5 27.5 30 30
Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0 >
no weight, no tempo 6,6,6,7,6
Rest 90 seconds

B.
Take 20 minutes to build to today’s 1-RM Bench Press

C.
Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups > ring dips
Rest 3 minutes

Results:
1. 718 / 122 / 5
2. 716 / 111 / 6
3. 711 / 117 / 5
4. 722 / 105 / 5
Total 2919 / 455 / 21
Avg/max HR 169/192

D.
500 m row

Total 105 min

3 sets of:
6 med ball cleans, 8 cal assault bike, 10 lunges, 12 amsu

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells) 24 kg
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) 35 lbs
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″) > 6

Avg/max HR 168/180