A,
Hang Clean & Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 3 - For time:
Med Ball Run@9/6kg 800 m
60 Deadlifts@143/102kg
40 Strict Handstand Push-ups
20 Back Squats @143/102kg
10 Rope Climbs

Teams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.

Goal: Sub 20 min

6 rounds with pair

10 devil's press
20 wb
30 du
20 wb
10 devil's press

• Pair rows while another works (max cal)

A,
Week 1
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

Rest as needed between sets.

B,
50-35-20 reps, for time of:
Bike Calorie
Burpee

The regular test for this would be a 10 min effort for max calories. Results being the following:
Male >100, Female >70, you are entering into your program with a ‘less than average’ level of conditioning
Male 101-150, Female 71-130, you are entering into your program with an average level of conditioning
Male: <150, Female <130, you are entering into your program with an ‘above average’ level of conditioning

Goal: Sub 15 min

C,
Complete as many rounds as possible in 6 mins of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Banded Lateral Walk, L 7,5m/R 7,5m
10 L/10 R Banded Hip Extensions

3 rounds
10/8 cal bike or row
10 squats
10 RKBS (lightweight)

WOD (with partner)
Buy in: 100 wallballs 20/14

10 rounds
200m run or row
5 Hang cleans 135/95
10 AKBS 53/35

Buy out: 100 dubs/200 singles

*split work however but all work must be done in the order it is written.

Weighted Pull-Ups 5 x 3, rest 2:00

Weighted Dip 5 x 3, rest 2:00

Biceps Curls alternating 4 x 10, rest 2:00

3 x Max Strict HSPU, to failure. Go Every 2:30

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

---

Split Jerk
Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.

Shoulder press 3x7

A,
3 position squat clean & jerk
1-1-1-1-1
- jerk only After the last clean
- hang- mid -floor
- 5 sets , each set must be be AHAP

B,
Olympic Squat 1x15, using heaviest weight for the set
Reverse Hyper 10-10-10, using heaviest weight per set

C,
5 rounds for time of:
25 Double Unders
12 Deadlifts@70/47kg
5 Toes-to-bars
25 Double Unders
9 Hang Power Cleans
5 Toes-to-bars
25 Double Unders
6 Push Jerks
5 Toes-to-bars

Goal: sub 18 mins

3 rft
400m run
21 ctb
10 power clean 70kg

E3MOM x5:3 Front Squat + 6
Back Squat
65-70-75-80-90kg

CONDITIONING
10min AMRAP: max rep Wallball
Every minute starts with 10 DB squat Snatch