Squat Clean

3-2-2-1-1-1 (finding a new 1 rep max)

then…

“Gwen”

– Clean & Jerk 15-12- and 9 reps

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set (unless set was just too easy). Rest as needed between sets.

Box Squat: Week 4

5×2 @ 95% 3RM; rest 90 sec

3×1@ 100% 3RM; rest 60 sec

then…

13 minute AMRAP of:

– 10 Steps KB OH Walking Lunges (Right) 24/16kg
– 200 m Run
– 10 Steps KB OH Walking Lunges (Left) 24/16kg
– 20 Weighted Sit-ups (20/15)

Extended mobility

then…

For time:

20 HSPU

30 Goblet Squats (53/35)

40 Pull-ups

50 Burpees

60 Sit-ups (Ab-Mat, anchored)

70 Double Unders

800 m Run

12 min 3-Position Clean work (work up to a tough load)

then…

20 min AMRAP of:

– 7 power cleans (135/95)

– 9 KB swings (53/35)

– 11 wallballs (20/15)

– 200 m run

Bench Press Strength Cycle: Week 2

5×3 @ 90% of your heavy triple from last week; rest 3 min

then…

21-15-9 reps for time of:

– Shoulder to overhead (115/75)

– Burpee box jumps (24/20)

then…

Finisher of coach’s choice if time permits.

8×1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible

then…

5 rounds for total reps of-

2 minute AMRAP of:

30 Split Jumps (alternating)
20 Ab-Mat Sit-ups
15 HR Push-ups

1 minute rest between each 2 minute AMRAP.

Box Squat: Week 3

7×2 @ 95% 3RM; rest 1-2 min

then…

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.

then…

For time:

– 800 m run

– 40 Turkish Get-Ups (44/25)

– 800 m run