8 x 2-Minute Rounds
3 High-hang Snatch
*Start at 55% and work towards a maximum 75%
**ONLY add weight if all 3 reps are good.
For Load - Testing
Front Squat
1 Set of 5 (45%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
1 Set of 3 (75%)
1 Set of 2 (80%)
1 Set of 1 (85%)
1 Set of 1 (90%)
1 Set of 1 (95%)
1 Set of 1 (100%)
10 x 1-Minute Rounds
1 Clean Pull (90%)
1.1
1.2
1.3
Strict Ring Dips
1 Max Unbroken Set
1.4
Strict Pull-ups
1 Max Unbroken Set
3 Hard* Super Sets
a. Double Dumbbell Bench Presses
b. Double Dumbbell Bent-over Rows
c. Weighted AbMat Sit-ups
*A Hard Set Today is 1 Rep Shy of Failure
Read More1.1 (Pre-Class)
8 x 2-Minute Rounds
3 Hang Snatch
*Start at 55% and work towards a maximum 80%
**ONLY add weight if all 3 reps are good.
***Start this section at least 11 minutes before the class starts, so you can join their timing. You'll C&J while they snatch, but share timing.
1.2 (With the Class)
8 x 1:45 Second Rounds
2 High-hang Cleans + 1 Jerk
*Start at 55% and work towards a maximum 80%
**ONLY add weight if all 3 reps are good.
Back Squat
1 Set of 4 (40%)
1 Set of 4 (55%)
1 Set of 4 (65%)
2 Sets of 8 (70%)
1 Set of 8 (65%)
3 x Hard* Super Sets
a. Barbell Frog Pumps
b. Kettlebell Left Side Bends
c. Kettlebell Right Side Bends
*Today a Hard Set is 1 Rep Shy of Failure
Read MorePush Press
1 RM
On a 12-Minute Clock*
1-Minute of Touch & Go Cleans [0:00-1:00]
1-Minute of Jerks (115/80/35%) [1:00-2:00]
2-Minutes of T&G Cleans [2:00-4:00]
2-Minute of Jerks [4:00-6:00]
3-Minutes of T&G Cleans [6:00-9:00]
3-Minute of Jerks [9:00-12:00]
*For the First Minute of Each,
T&G Cleans: Pause at Floor, at catch, and standing up.
Jerks: Pause in Dip, at catch, and standing up.
Bench Press
1 Set of 5 (40%)
1 Set of 5 (55%)
4 Sets of 10 (60%)
FIT
100-75-50-25 Air Squats
5-10-15-20 Burpee Pull-ups
3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Horizontal Ring Rows
c. Barbell Roll-outs
*A Hard Set Today is 1 Rep Shy of Failure
Read More