5×1 1 power clean + 1 hang squat clean + 1 split jerk

For time:

21-15-9 reps of

– Hang power clean (135/95)

– Burpee over the box jump

reserve a class

7×1 1 Hang squat snatch (from top of knee) + 1 Squat snatch from floor; rest 1 min

then…

For time:

– 10 power snatch (115/95)

– 20 wall balls (20/15)

– 8 power snatch (115/95)

– 20 wall balls (20/15)

– 6 power snatch

– 20 wall balls

– 4 power snatch

– 20 wall balls

– 2 power snatch

* Beginners please do only 15 wallballs per round, stick to lighter weight on power snatch and pay close attention to bar path

– 20 wall balls

Low Bar Back Squat:
-7×1 @ 85% of HBBS; rest no longer than 45 second
-Rest exactly 2 minutes.
-3×1 @ 90% of HBBS; rest no longer than 1 min

-then-

2 min ME KB Swings 24/16kg

-rest 1 minute

4 min AMRAP of:
12 Pushups (hand release)
8 T2B

-rest 1 minute

4 min AMRAP of:
12 Jumping Squats 45#
8 Pullups

-rest 1 minute

1 min ME Burpees

Technique: Toes to bar

* if you can string them together then do 4 sets ME (rest as much as needed)

then…

For time:

– 50 squats

– 400 m run

– 50 push-ups

– 400 m run

– 50 squats

– 400 m run

– 50 med-ball sit-ups

 

4X2 Front Squats (5 count pause on 1st rep) – heaviest possible w/ no bounce, rest 60-90 seconds.

then…

“Jailbreak”

complete the following for time:

– 40 kettlebell swings (53/35)

– 10 front squats (135/95)

– 200 m run

– 30 kettlebell swings

– 10 front squats

– 200 m run

– 20 kettlebell swings

– 10 front squats

– 200 m run

 

 

Push Jerk

3-3-3-3 – Heavy as possible, rest 90 sec.

*work on shoulder mobility during rest

then…

“Switchback”

4 rounds for time of:

– 8 Shoulder to overhead (135/95)

– 12 Pull-ups

– 200 m run

*Rest 1 min

 

8×1 – 1 Hi-Hang Snatch (full squat) + 1 Snatch Balance + 1 Overhead Squat; heavy but technically sound – rest 60 seconds

Then….

2 minutes ME KB Snatch (53/35)

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16kg

Intermediate/Advanced

Clean & Jerk: 8×1 @ 80% – rest 60 seconds.

then…

For time:

– Run 800m
– 30 Sit-ups
– 10 Hang Squat Clean to Thrusters (115/75)
– Run 400m
– 24 Sit-ups
– 8 Hang Squat Clean to Thrusters
– Run 200m
– 18 Sit-ups
– 6 Hang Squat Clean to Thrusters

Beginner

Build up to a moderate to heavy Clean and Jerk in 15 min

then…

For time:

– Run 800m
– 30 Sit-ups
– 10 Thrusters (95/65)
– Run 400m
– 24 Sit-ups
– 8 Thrusters
– Run 200m
– 18 Sit-ups
– 6 Thrusters