Warm up

AMRAP
Kettlebell Sumo Deadlift High Pull
Push-ups
Shoulder Press

Abs

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 45 pounds
Push jerk, 45 pounds

Strength/Technique
Deadlift Day 1 Week 1
1x15 @65% of 1RM.
270#

2Min AMRAP of
135# Clean & Jerks
Total Reps: 20

No rest and immediately into

20-15-10
135# Front Squats
Over the Bar Burpee
Total Time for just the 20-15-10
10:24

1-10 Ladder of Power Snatches and Ring Dips

Power cleans
-5 X 5 @ 60% 63lbs but did 65lbs

Conditioning:
"Annie"
50-40-30-20-10 of:

• Double unders (if you can't do double unders, do kb swings (53/35)
  KB swings 35lbs

• Ab mat sit ups

Warm-up
3 stairs
10 push-ups
45 sec side planks
10 bear squats
10 body squats

Airdyne 10-1
&
Side Lunges 20-10 ladder

Cool Down
bicycle crunch
reverse crunch
scissor kicks
hollow rock
3 rounds

3 rounds for time of:
run 400m
21 kb swing, 53#
12 pull ups

Power cleans
-5 X 5 @ 60%

Conditioning:
"Annie"
50-40-30-20-10 of:

kb swings 53lbs

• Ab mat sit ups

7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%

-then-

12 minute AMRAP of:

7 Power Clean & Jerks @ 155/105#

14 Front Squats @ 155/105#

1RM Deadlift
215#

Diane
21-15-9
deadlifts (135#)
pike pushups
7:14