9 minutes max reps of Push-Press at 75%
-then-
Conditioning: "Squat-Push-Repeat"
For Time:
15 Front Squats (155/105)
30 Push-ups
12 Front Squats (155/105)
25 Push-ups
9 Front Squats (155/105)
20 Push-ups
Strength: "9-Minutes of Push-Press"
9 minutes max reps of Push-Press at 75% -then- Conditioning: "Squat-Push-Repeat" For Time: 15 Front Squats (155/105) 30 Push-ups 12 Front Squats (155/105) 25 Push-ups 9 Front Squats (155/105) 20 Push-ups
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Strength: "9-Minutes of Deadlifts"
9 minutes max reps of Deadlifts at 75% -then- Conditioning: "Snatch-n-Abs" 12 Minute AMRAP of: 5 Snatch (135/95) 10 Toes-2-Bar Strength: "9-Minutes of Back Squats"
9 minutes max reps of Back Squats at 75% -then- Conditioning: "Row & Push" 4 Rounds for time of: 25 Calorie Row 15 HSPU or Push Press Strength: "7-Minutes of Push-Presses"
7 minutes max reps of Push-Press at 75% -then- Conditioning: "40-30-20" For time: 40 Power Snatch (75/55) 30 Burpees 20 Toes-2-Bar Strength: "7-Minutes of Squats"
7 minutes max reps of Deadlift at 75% -then- Conditioning: "15^3" 4 Rounds for time of: 15 Pull-ups 15 Box Jumps (24/20) 15 KB Swings (53/35) Strength: "7-Minutes of Squats"
7 minutes max reps of Back Squats at 75% -then- Conditioning: "Dub-Snatch" 11 Minute AMRAP of: 5 Hang Power Snatches (95/65) 40 Double-Unders Strength: "Push & Pull"
Bench Press 4x10 (AHAP) Dumbbell Row 4x10 (AHAP) -then- Conditioning: "20-15-10 PDS" 14 Minute AMRAP of: 20 Push-ups 15 Deadlifts (225/155) 20 Sit-ups Strict Gymnastics:
Part A: From the 0:00 – 6:00: Alternating between both movements: 30 Double-Unders 3 Strict CTB Pull-Ups Part B: From the 6:00 – 12:00: Alternating between both movements: :30s Freestanding Handstand Practice :10s Strict Pull-Up Static Hold (chin over bar) Part C: On the 12:00: 3 Sets of 12: Deficit Pushups (hands on plates or dumbbells) Oly Technique A: "Snatch Complex" 5 Sets for Quality: Set 1 – 5 Tall Snatches + 5 Snatch Drops Set 2 – 4 Tall Snatches + 4 Snatch Drops Set 3 – 3 Tall Snatches + 3 Snatch Drops Set 4 – 2 Tall Snatches + 2 Snatch Drops Set 5 – 1 Tall Snatch + 1 Snatch Drop Oly Technique B: "High-Hang Snatch" From Minutes 0:00 – 4:00: Build to a Moderate High Hang Squat Snatch (pockets) Oly Technique C: "Hang Snatch" From Minutes 4:00 – 8:00: Build to a Moderate Hang Squat Snatch (knees) Oly Technique D: "Low-Hang Snatch" From Minutes 8:00 – 12:00: Build to a Low-Hang Squat Snatch (below knees, but not floor) Conditioning: “Big Baller” AMRAP 18: 50 Wallballs (20/14) 40/30 Calorie Erg Bike 30 Deadlifts (225/155) 20 Double-Dumbbell Push Presses (50’s/35’s) 10 Bar Muscle-Ups (or 10 C2B + 10 Dips) Strength: "6x3 Weighted Pull-up EMOM"
Every Minute On the Minute x 6 3 reps Weighted Pull-ups (AHAP) Conditioning: "Bench & Swing" 5 Rounds for Time of: 8 Bench Press (185/135) 20 Kettlebell Swings (70/53) Strength: "6x3 Clean EMOM"
Every Minute On the Minute x 6 3 reps Clean (70% of 1RM) Conditioning: "Death by Wall-Balls" 50 Wall-Balls (30/20) Every time you break the wall-balls up as defined by not throwing it for more than 3 seconds, complete 5 burpees |
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