21-15-9 reps of:
Clean 135/95 pounds B=mod
Ring dips B=Mod
1) 5X3 Hang Snatch (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.
4 rounds for total working time of:
7 Deadlifts @ 315/225#
Part A: (15 mins)
Turkish get-up practice
4 rounds for time
4 KB turkish get up (alternating) 24/20B=mod
20 KB press 24/20 B=mod
20 Toes to bar B=mod
Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters
5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
1a) 10X2 Deadlifts @ 75% – rest 45 sec.
1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.
15 minutes Row for Meters.
20 seconds ALL OUT – 40 seconds Active Recovery
Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.
Power clean Practice (20 mins)
Part B: max rds in 20 mins
10 Power cleans (choose your weight)
20 double unders singles
Complete the following every 30 seconds for as long as possible:
Clean, 1 rep
Begin with 245 pounds/145 and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.
21 - 15 - 9 Overhead Squats 95/65
42-30-18 Pull ups
Alternate between movement for time (superset)
10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavier than last week, rest 40-60 sec.
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.
Yes, this is a team workout. If you do not have anyone to be on a team with , you may complete it individually performing half the reps.
*In teams of two complete:
100 KBS 24/16kg
10 Snatches (any style) 185/120#
100 Partner Wall Balls 20/14#
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.
Power Snatch practice (20 mins)
Max rounds in 15 mins
10 power snatch (choose weight)
20 box jumps 24/20
15 foot Rope climb, 4 ascents
15 foot Rope climb, 3 ascents
15 foot Rope climb, 2 ascents
15 foot Rope climb, 1 ascents
1) 7X2 Squat Clean + 1 Split Jerk – heavy , rest 60 sec.
Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.
*The Back Squats are based off of YOUR THREE REP MAX
1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
2a) 4X5 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
2 minutes to complete:
1x Max reps unbroken of Power Cleans @ 75%
a) Deadlift 3-3-3-3-3
b) 3 rounds of:
20 wallballs 20/16
20 Toes to bar