Clean Jerk & Run

10 Rounds Every 3:00
3 Power Clean & Jerk @155/105
200 Meter Run
*Jerk can be split or power

Level 2: 105/75
Level 1: C&J @75/55 OR 15KBS @25/15
Seated: Alternate Rounds: 5 Pull-Ups OR 5 Ring Dips – Max cal ski until 1:30 mark. S

Two By 12:00 Monday

Two Rounds, 12:00 Clock
Round 1: 800 Meter Run Buy-in, Round 2: 1k/800 Meter Row Buy-in

AMRAP w/Remaining Time Of:
10 Push-ups
15 Kettlebell Swings @50/35
30 Double Unders
*Rest 3:00 between rounds, score rounds separately and start from the top

Level 2: Banded Push-ups As-Needed, (30/20), 45s DU Practice
Level 1: 400 Meter Run/Walk & 800/600 Meter Row, Banded OR Elevated Push-ups, Eye-level KBS @25/15, Single Unders OR 15 Plate Speed Steps
Seated: 4:00 Bike/Ski Buy-in, AMRAP: Out of chair, 8 Push-ups, 5 Pull-ups, In Chair
Visually Impaired: Bike/Row 4:00, AMRAP: 8 elevated push-ups, single-arm KBS, single unders

Grab A 6er And Hang On

6 Rounds For Time:
15 Push-ups
10 Deadlift @225/155
400 Meter Run

Level 2: Banded push-ups as-needed, 185/125
Level 1: Box/Bar Elevated Push-ups, 95/65 OR 15 KBS @25/15, 200 meter run/walk

5-10 Minutes Of Snatch Drills

5-10 Minutes Of Snatch Drills (Coach’s choice):
– Snatch Pulls
– Snatch Pull Unders (pocket snatch)
– 3 Position Snatch
– Build to a moderate double

*Shoulder impairment? Swap for clean work.
Visually Impaired: Deadlift 5×3
Seated: Dumbbell Strict Press 5×10(5R+5L)

Heavy & Fast Intervals

8 Rounds For Reps Of:
Within 30 Seconds: 1 Squat Snatch + 2 OHS @~65% Of Snatch 1RM
*Rest 30s
30 Seconds: Max Sit-ups
*Rest 30s
30s: Max Calorie Bike
*Rest 1:00
**After completing snatch+OHS work, rest remainder of time – add snatch complex weight to notes

Level 2: ~55-65% and power snatch + deepest OHS as possible is okay
Level 1: 10KBS @25/15, Box Mason Twists
Shoulder Impairment: Squat cleans & front squats
Seated: 6 DB Snatch (3R+3L), 4 Pull-ups, Max Cal Ski
Visually Impaired: Alternate Rounds: 5 Rig squats OR 10KBS (5R+5L), Max Sit-ups, Max Cal. Bike (have a buddy in same round help read & write reps for bike & sit-ups)

A Long One For Tuesday

10 Rounds For Time Of:
200 Meter Run
10 Pull-ups
6 Burpee Box Jumps @24/20″

Level 2: Banded Pull-ups As-Needed, 20/16″
Level 1: 8 Rounds: 100 Meter Run/Walk, 5 Banded Strict Pull-ups, 6 Burpees, 6 8″Box/45lb Plate Jumps
Visually Impaired: 7 Rounds: Bike 100 strokes, 8 Ring Rows, 6 Burpees

Split Squat 5×3

Split Squat for load:
5×3 (3 each side)
*Build to a heavy triple – weight can be back racked with BB, KB/DB in goblet hold, or KBs/DBs in farmer hold

Push, Clean, & Jump For 10:00

10:00 AMRAP Of:
10 Handstand Push-ups
10 Power Cleans @95/65
25 Double Unders

Level 2: Up to 2 ab mats, 75/55, 30s double under practice
Level 1: Seated DB Strict Press, KBS @25/15, Single Unders OR 15 plate speed steps

Run, Sit-up, Jump, Pull for 22:00

With 22:00 On The Clock:
1 Mile Run Buy-in

Then AMRAP w/Remaining Time Of:
15 Sit-ups
10 Box Jumps @20/24
5 Strict Pull-ups

MR. HP-RUM

6 Rounds For Time:
400 Meter Run
20 Push-ups
30 Air Squats

Level 2: Banded push-ups as needed (get as many toe push-ups as possible each round before switching to band
Level 1: 200 Meter Run/Walk Banded, OR Bar/Box Elevated Push-ups, 20 Squats (box OR med ball as-needed)
Visually Impaired: 150 bike strokes, 10 Bar Elevated Push-ups, 20 Rig Squats

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