3-Position Snatch
(high hang, mid-thigh, then floor)
Every 2:00, for 12 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)
Rest as needed
**Goal is perfect mechanics. Do not exceed a load in which you cannot maintain perfect mechanics.
For time:
40/30 Calories of Assault Bike
30 Hang Power Snatches (95/65)
20 Toes to Bar
In teams of three, complete as many rounds and reps as possible in 30 minutes of:
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
and so on…
While A and B work, partner C skis 500 M.
*Switch every time a partner completes a 500 M. Ski.
**Rotate in the same order the whole time.
Take 10 minutes to establish a 1-RM Power Clean.
For time, with a partner complete:
50 Kettlebell Swings (53/35)
40 Walking Lunges with Farmer’s Carry (53/35)
30 Synchro Burpees
20 Dumbbell or Kettlebell Thrusters (53/35)
10 Bar Muscle-Ups
20 Dumbbell or Kettlebell Thrusters
30 Synchro Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings
Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – Max Reps @ 80%
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Rowing (for calories)
20 Power Snatch (75/55)
60 Double-Unders
*Score is Calories on the rower each round.
2 Clean Lift-Offs + 1 Power Clean
(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)
Every 90 seconds, for 12 minutes (8 sets)
Five rounds for time of:
20 AbMat Situps
10 Deadlifts (205/125)
Three sets for max reps of:
Unbroken Shoulder Press @ approximately 80% of bodyweight
Rest 20 seconds…then…
Unbroken Strict Pull-Ups
Rest 3 minutes
*Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
**Use the same assistance across all three sets.
*Strict-no kip or butterly.
For time:
Buy-In: 30/20 Cal. Row
10 Wall Ball Shots (20/14 lbs)
1 Hand-Release Pushup
9 Wall Ball Shots
2 Hand-Release Pushups
8 Wall Ball Shots
3 Hand-Release Pushups
…
1 Wall Ball Shot
10 Hand-Release Pushups
Complete the two following MetCons with a 1 MINUTE REST/RESET between the two AMRAPs: “7 & 7”
7 Minute AMRAP:
Buy-In: 100 DU (each partner)
then, in remaining time…
10 OHS (135/95)
10 Box Jumps (30/24)
10 Bar Muscle-Ups
*Both partners complete the buy-in simultaneously and do not have to wait for both partners to finish the buy-in before beginning the triplet.
Scaled:
7 Minute AMRAP:
Buy-In: 100 SU (each partner)
then, in remaining time…
10 OHS (95/65)
10 Box Jumps (24/20)
10 Pullups
7 Minute AMRAP of:
Buy-In: 100 DU (each partner)
then, in remaining time…
10 Snatches (135/95)
10 Burpee Box Jumps (24/20)
10 T2B
*Both partners complete the buy-in simultaneously and do not have to wait for both partners to finish the buy-in before beginning the triplet.
7 Minute AMRAP of:
Buy-In: 100 SU (each partner)
then, in remaining time…
10 Snatches (95/65)
10 Burpee Box Jumps (24/20)
10 Hanging Leg Raises
After the warmup…complete:
10x hand release Pushups
10x in front band pulls parts
10x overhead pulls parts
10x banded OH press
20x Cossack Squats (10 per side)
Complete, for time:
100 Strict Press
100 Push Press
100 Hang Cleans
M: #45 F: #35
Clean Barbell Warm-Up
Every 30 seconds for 7 minutes (14 Sets) complete 1 Power Clean.
**Add weight every minute (every 2 sets)
Every 5 minutes, for 20 minutes (4 sets), complete for total weight:
40/30 Calorie Row
20 T2B
Max Reps of Power Cleans in remaining time (you choose the weight)
On a 15 minute running clock:
A.
Take 9 minutes to built to 85% or more of your 1-RM Back Squat (without form breaking down)
and then…
B.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 30X1
Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike Sprint
Max Reps of “Pumpkin” Cleans
Rest 2 minutes between sets, and complete a total of three sets.
*”Pumpkin” = MedBall Cleans (20/14)
**Only count reps of Medball Cleans for your score.
***Larger classes alternate 2 minute work/rest intervals.
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