Back Squat
3 rounds:
90% 1x1 (425)
80% 1x3 (385)
(rest as needed between sets)
Power Clean + Push Press from blocks (below knee)
75% 3+3 (215)
80% 2+2, 2+2 (230)
85% 1+1, 1+1, 1+1 (245)
Clean Pull from blocks (below knee)
100% 1x3 (335)
110% 1x3 (365)
120% 3x2 (395)
Back Squat
60% 1x5 (286)
70% 3x3 (335)
80% 5x1 (385)
Clean from blocks (below knee)
75% 2x2 (245)
85% 2x1 (280)
95% 3x1 (315)
Snatch High Pull from blocks (below knee)
70% 3x4 (185)
75% 3x3 (205)
Good Morning
2x7 (135)
1x7 (155)
3x5 (175)
Power Clean + Push Press (from blocks below knee)
70% 2+2 (200)
75% 2+2 (215)
80% 2+2 (230)
85% 1+1 (245)
90% 1+1, 1+1 (260)
95% 1+1, 1+1 (275)
100% 1+1 (285)
Back Squat
70% 1x3 (330)
75% 2x2 (357)
80% 1x1 (379)
85% 5x1 (407)
Snatch Grip Push Press
80% 4x4 (209)
Snatch Pull from Blocks (below knee)
110% 2x3 (292)
120% 3x2 (319)
Back Squat
70% 1x3 (330)
75% 2x2 (357)
80% 5x1 (379)
Clean from Low Block (below knee)
70% 2x2 (231)
75% 1x1 (247)
80% 3x1 (264)
Clean Pull from Low Block
100% 2x3 (330)
110% 3x2 (352)
Power Clean + Push Press (low blocks)
75% 2+2 (215)
80% 2+2, 1+1 (230)
85% 1+1 (245)
90% 1+1, 1+1, 1+1 (265)
Snatch High Pull (from low blocks)
3x3 (185)
2x3 (205)
3x2 (225)
Thruster (from rack)
70% 2x3 (205)
80% 3x2 (230)
Back Squat
70% 2x3 (330)
80% 2x2 (375)
90% 3x1 (425)
95% 1x1 (450)
Clean from blocks (below knee)
70% 1x3 (235)
80% 2x2 (265)
90% 3x1 (295)
Snatch Pull from blocks (below knee)
100% 2x3 (265)
110% 3x2 (295)
Power Clean + Push Press
70% 2+2, 2+2 (205)
75% 2+2 (215)
80% 2+2 (230)
85% 1+1, 1+1, 1+1 (245)
Snatch High Pull
2x3 (185)
1x3 (205)
3x2 (225)
Snatch Grip Push Press
2x4 (135)
3x3 (185)
Back Squat
75% 2x2 (357)
80% 1x1 (380)
85% 1x1 (400)
3 rounds:
90% 1x1 (430)
80% 1x3 (380)
(rest as needed)
Clean
70% 1x2 (231)
75% 1x1 (247)
80% 1x1 (264)
85% 1x1 (280)
2 rounds:
90% 1x1 (297)
80% 1x2 (264)
(rest as needed)
Clean Deadlift
110% 2x3 (357)
120% 3x2 (396)
Back Ext.
3x10 (45lbs)
Neutral Grip Bench Press
4x4 (235lbs) (mid grip)
Neutral Grip Bench Press
6/6/6 (175lbs) (close grip/mid grip/wide grip)
Every 1:00 for 10:00
Odd min: 1 Strict HSPU + 5 Kipping HSPU
Even min: 2 Power Clean at 225lbs
Tabata for Calories:
Assault Bike (44cal)
Back Squat
72% 2x2 (340)
77% 1x1 (365)
82% 2x1 (390)
87% 3x1 (410)
Clean
70% 2x2 (230)
75% 1x1 (245)
80% 2x1 (265)
85% 3x1 (280)
Snatch High Pull
1x3 (185)
1x3 (205)
3x2 (225)
Glute-Ham Raise
3x3
Sit-ups
100
4 rounds:
8 Weighted Bar Dips (90lbs)
(rest 1:00)
4 Weighted Chin-ups (45lbs)
(rest 1:00)
For time: (7:56)
8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
3 rounds:
15 Face Pulls (25lbs)
10 Triceps Ext (25lbs)
(rest 1:00)
Front Squat
65% 1x3 (253)
70% 2x2 (275)
75% 3x1 (297)
Power Clean + Push Press
70% 2+2, 2+2 (198)
75% 2+2 (215)
80% 1+1, 1+1, 1+1 (231)
Snatch Pull
100% 2x3 (264)
110% 3x2 (292)
Good Mornings
3x7 (154)
Sit-ups
50
4 rounds:
6 Neutral Grip Bench Press (215lbs)
(rest 1:00)
6 Neutral Grip Lat Pull-down (160lbs)
(rest 1:00)
Lateral Raise
4x15 (15lbs)
Back Squat
70% 2x3 (330)
82% 3x2 (390)
Clean
70% 1x3 (230)
75% 2x2 (250)
80% 3x1 (265)
Clean Pull
100% 4x3 (335)
Glute-Ham Raises
3x3
Face Pulls
20 x 10,15,20,25lbs
Every 1:00 for 10:00
Odd min: 4 Bar Muscle-ups
Even min: 1 Strict HSPU + 3 HSPU
Superset:
Bar Dips 3x20
DB Curls 3x8 (40lbs)
2 rounds for time: (4:55)
15 Plate Sit-ups (25lbs)
15 Toes to Bar
Back Squat
70% 1x3 (330)
75% 2x2 (357)
80% 3x1 (379)
Power Clean + Push Press
2+2, 2+2 (176)
2+2 (198)
1+1, 1+1, 1+1 (220)
Snatch High Pull
2x3 (176)
3x2 (198)
Back Ext.
3x15 (10)
Clean & Jerk
2x1 (185)
2x1 (225)
2x1 (275)
Superset
Neutral Grip Bench Press 4x8 (175lbs)
EZ Bar Curls 4x8 (85lbs)
(rest 1:30 between rounds)
Every 1:00 for 10:00
Odd min: 3 Bar Muscle-ups
Even min: 7 Handstand Push-ups
Face Pulls
3x20 (20lbs)
For time: (1:50)
20 weighted Sit-ups (25lbs)
20 Toes to Bar
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