Lifting: Power Snatch + Overhead Squats
Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 5-4-3-2-1, using heaviest weight per set
* Use mats. 1 PS + 5 Down to 1 Rep OHS complexes
Category: Pre Workout / Skill
Lifting: Power Snatch + Overhead Squats & AMRAP 15 mins: Alternating Dumbbell Snatches, Toes-to-bars and Box Jumps
Lifting: Power Snatch + Overhead Squats
Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 5-4-3-2-1, using heaviest weight per set
* 1 PS + 5 Down to 1 Rep OHS complexes
AMRAP 15 mins: Alternating Dumbbell Snatches, Toes-to-bars and Box Jumps
Complete as many rounds as possible in 15 mins of:
10 Alternating Dumbbell Snatches (50#/35#)
12 Toes-to-bars
15 Box Jumps (24″/20″)
Photo by @robcwilson
Hang Power Clean: 1-1-1-1-1
Hang Power Clean: 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean: 1-1-1-1-1 & FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double Unders
Hang Power Clean: 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Hang Power Cleans, Lateral Burpees Over Barbell and Double Unders
For time:
21 Hang Power Cleans (135#/95#)
21 Lateral Burpees Over Barbell
100 Double Unders
15 Hang Power Cleans
15 Lateral Burpees Over Barbell
75 Double Unders
9 Hang Power Cleans
9 Lateral Burpees Over Barbell
50 Double Unders
Back Squat: 8RM & 21-15-9: Dumbbell Thrusters and Pull-ups
21-15-9: Dumbbell Thrusters and Pull-ups
21-15-9 reps, for time of:
Dumbbell Thruster (35#/25#)
Pull-up
Advanced RX: EMOM for 8 mins: Clean and Jerk
Advanced RX: EMOM for 8 mins: Clean and Jerk & Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups & Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings
Advanced RX Class:
EMOM for 8 mins: Clean and Jerk
1 Clean & Jerk, pick load
Every 1 min for 8 mins.
Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups
Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups
* Rest 3 min before Pt. 2
Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings
Complete as many rounds as possible in 7 mins of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53#/35#)
Overhead Squat: 2-2-2-2-2 & 27-21-15-9: Row Calories, Wall Balls and Overhead Squats
Overhead Squat: 2-2-2-2-2
Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15-9: Row Calories, Wall Balls and Overhead Squats
27-21-15-9 reps, for time of:
Row Calories
Wall Ball (20#/14#)
Overhead Squat (75#/55#)
Photo by @robcwilson
Bent Over Barbell Row: 8-8-8-8-8 & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders
Bent Over Barbell Row: 8-8-8-8-8
Bent Over Barbell Row 8-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders
Complete as many rounds as possible in 10 mins of:
5 Deadlifts (155#/105#)
10 Ball Slams (30#/20#)
25 Double Unders
Photo by @robcwilson
Bench Press: 1-1-1-1-1 & 5 RFT: Devil Press, Box Jumps and Toes-to-bars
Bench Press: 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Devil Press, Box Jumps and Toes-to-bars
5 rounds for time of:
10 Devil Press, pick load
10 Box Jumps (24″/20″)
10 Toes-to-bars
* DB Devil Press: complete a burpee on DB handles on the floor, then jump feet back up to hands, then in one ground to overhead motion bring both DB’s overhead locked out (no clean and jerk allowed).
