Olympic Lift Focus:
15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk. Each rep should start from the floor.
If you don't know your 1RM Clean & Jerk, 15 minutes to establish your 1RM.

In 12 minutes complete:

100 Double-Unders

AMRAP of…

7 Front Squats 95/65

25 Burpees

Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.

Bench Press Cycle Week 4
4 x 8 @ 65%
~ @ 65% to failure

Then:

15 minute AMRAP:

10 Power Snatch 95/65

15 Box Jump 24/20

Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1
@ 85%
~ @ 90% to failure






5 Min Time Cap:
Descending Ladder of Hang Power
Cleans 135/95  95/65  65/45
Ascending Ladder of 10 M Shuttle
Sprints (with two-handed touch at or beyond the line to complete each 10 M
sprint)


Round 1
10 Hang Power Cleans
20 Meter
Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint


For any 1 REP of Hang Power
Cleans not completed within the 5 minute time cap will be added on as 1
additional second.
Every 10 Meter run not completed
withing the 5 minute time cap will result in 5 seconds being added to the total
time.

Back Squat Cycle Week 2

5 @ 50%

3 @ 60%

1 @ 70%

~ @ 75% to failure

7 minute AMRAP:

8 Thrusters, 95/65lbs

10 Ring Dips

18 Min Time Cap:

21-18-15-12-9-6-3 of:

Wall Balls 20/14  20/14  12/8 (squat below parallel and the ball must hit the wall at the 10 ft. target for men/9 ft. target for women. The center of the ball must hit at or above the target; not hitting the wall is a no-rep, regardless of the height. An athlete cannot catch the wall ball on a bounce from the floor).

Deadlifts 115/75  105/65  85/65 (traditional deadlift only; no bouncing off the floor)

Box Jumps 24/20  20/16  16/12 (step-ups are allowed but athlete must open hips and exhibit control on top of the both with both feet)

Add one second for each uncompleted rep.

Olympic Lift Focus:

15 minutes to establish a 1RM Hang Snatch

Then:

"Cindy"
20 minute AMRAP
5 pull-ups
10 push-ups
15 squats

Bench Press Cycle Week 3

5 @ 50%

3 @ 60%

1 @ 70%

~ @ 75% to failure

Then:

12 Min Time Cap:

100 Burpees - athlete must open hips at the top

100 Kettlebell Swings 53/35  35/25  25/15 (Perfectly vertical/American)

The twist: Athletes can break up the exercises and REPS in any order they choose.

(for example:  an athlete can do all 100 KB swings then proceed to the burpees; an athlete and break up the burpees into sets of 10 and then sets of 10 KB swings - the reps can be broken up in whichever way the athlete chooses)

Add one second for each uncompleted rep.

Monday
Bench Press Cycle Week 2
5 @ 55%
5 @ 62.5%
2 x 10 @ 67.5%
Rep out 67.5% to failure (recalculate 1 RM)

Then:

15 minute AMRAP

5 Dead lift (135/95)

10 over bar burpees

 

Tuesday

Olympic Lift Focus:

 

5 sets of the following complex:

2 reps power clean plus 1 jerk

*Don’t work over 85% of 2 rep max. Work speed and technique

 

Then:

5 rounds for time:

10 Hang Cleans (205/115)

50 Double Unders

 

Wednesday

3 rounds for time:

9 front squat (135/95)

16 pull-ups

9 push press/ jerk (135/95)

16 toes to bar

 

Thursday

Back Squat Cycle Week 2

5 @ 55%

5 @ 62.5%

2 x 10 @ 67.5%

Rep out 67.5% to failure (recalculate 1 RM)

Death by Stones 140/90
1st minute - 1 stone to shoulder
2nd minute - 2 stones to shoulder
3rd minute - 3 stones to shoulder
Etc....

 

Friday

Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
Rep out 90% to failure (recalculate 1 RM)

"Nancy"

Five rounds for time of:

Run 400 meters

Overhead squat 95 pounds, 15 reps

Deadlift

1 @ 70%
1 @ 77.5%
3 x 5 @ 82.5%

 

For time:
50 Power Snatches 95/65*

*5 Burpees at the top of each minute beginning at 0:00

Back Squat Cycle Week 1
4 x 10 @ 60% of 1RM
5th set @ 60% of 1RM to failure

1,000 M Row for time