Every 10 min x 4 sets:

A. 800 m run, then
3 rounds:
15 ring rows
25 sit ups

B. 800 m run, then
3 rounds:
15 overhead squats 20/15 kg
12 push ups

Alternate A and B.

stage pull + squat clean + split jerk practice

clean & jerk up to heavy

Complete as many rounds and reps as possible in 20 minutes of

• 3 wall walks
• 6 thrusters
• 18 burpees over the barbell

♀ 125 lb
♂ 185 lb

2 sets*

A) In a 4 minute window
1000/800m standing bike erg (damper 10/8)
Max distance sled push (50/35 kg) in the time remaining
-rest 2 minutes-

B) In a 4 minute window
500/400m ski or row
Max rep single dumbbell (22,5/15 kg) burpee box step over in the time remaining (50 cm box)
-rest 2 minutes-

C) In a 4 minute window
400m medball run (9/6 kg)
Max rep wall ball in the time remaining
-rest 2 minutes-

Second set: first, complete the same “scores” you completed in the first set then in the time remaining you will do a max distance on the machines and the running. The goal is to stay close to the scores of the first set.

Working 12 Minutes of Power Snatch Singles ( RIR 1-2 )

5 sets:
Set 1: 2 @83%
Sets 2-5: 1 @83%
- Rest 2-3min btw sets

Light Cardio 45-60 minutes

week 8/9
WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

10 200-m sandbag runs

Rest as needed between efforts.

♀ 20 lb ♂ 30 lb

Every 3 mins x 5 sets
6 burpee box jump @60/50cm
12 Dumbell Hang Squat Clean 2x22,5/15kg
24 Double under
Remaining time is rest

Every 3 mins x 5 sets
5 devil press 2x22,5/15kg
10 box jump over
15 air squat
Remaining time is rest!

Dumbell work should be unbroken, so choose weight wisely!