A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2 65% 3 70% SNATCH 4-5 2X80% 6-7-8 2X85% B)TRUK WORK 3 SETS.(30 SEG ON/30 SEG OFF) CONTRALATERAL DEAD BUGS CAPTAIN MORGAN LEFT CAPTAIN MORGAN RIGHT C)CONDITIONING AMRAP 9: 20 WALLBALLS(9/7) 15 BOX JUMP OVERS 20 KB SNATCH(24/16) 15 TOES TO BAR
A)GWOD WEIGHTED PULLUP 1 RM B)SWOD EVERY 2 FOR 6 MIN DEADLIFT 3X88% C)CONDITIONING 5 RFT: 10 HANG POWER SNATCH(40/25) 5 SHIN HOP TO BOX JUMP(60/50) 10 CLAPPING PUSHUPS 200 M SPRINT
A)OLY EVERY 90″ FOR 12 MIN CLEAN&JERK 1 3X60% 2 2X70% 3 2X80% 4 2X85% 5-6 90% 7-8 95% B)SWOD EVERY 2 FOR 6 FRONT SQUAT 3X88% C)CONDITIONING AMRAP 9: 10 THRUSTERS(40/25) 10 OTB BURPEES 25 DOUBLE UNDERS
A)OLY EVERY 90″ FOR 12 MIN HANG SNATCH(BELOW KNEE) 1 3X60% 2 3X70% SNATCH 3 2X80% 4 2X85% 5-6 90% 7-8 95% B)CONDITIONING FOR TIME 800 M RUN THEN 5 ROUNDS: 10 PULLUPS 20 PUSHUPS 30 AIRSQUATS THEN 800 M RUN *RX WEIGHTED VEST(9/6)
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 5X85% EVERY 2 MIN FOR 6 MIN PUSH PRESS 3X5@85% B)CONDITIONING AMRAP 10: 20 DB SNATCH(22,5/15) 15 BURPEE BOX JUMP OVERS 20 DOUBLE UNDERS 15 GOBLET SQUAT(22,5/15)
A)OLY EMOM 8 2 SNATCH 75% B)CONDITIONING 7 RFT: 7 HSPU 7 THRUSTERS(60/40) 7 TOES TO BAR 7 POWER CLEAN(60/40) 7 BURPEES 7 KB SWING(32/20) 7 PULLUPS
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 6 MIN DEADLIFT 5X85% C)CONDITIONING 4 RFT: 7 RING MUSCLE UPS 15 OVERHEAD SQUAT(40/25) 50 DOUBLE UNDERS
A)OLY EVERY 90″ FOR 12 MIN SNATCH 1 2X60% 2 2X70% 3 2X75% 4 2X80% 5-6 2X85% 7-8 2X90% B)TRUNK WORK 3 SETS.30 SEG ON/30 SEG OFF -IPSILATERAL DEAD BUGS -CAPTAIN MORGAN LEFT -MEDBALL TO TOES(9/7) -CAPTAIN MORGAN RIGHT C)CONDITIONIG AMRAP 9: 15 CHEST TO BAR 12 HSPU 9 POWER SNATCH(45/30)
A)OLY EVERY 90″ FOR 12 MIN CLEAN&JERK 1 3X60% 2 2X70% 3 2X75% 4 2X80% 5-6 2X85% 7-8 2X90% B)SWOD EVERY 2 MIN FOR 6 MIN FRONT SQUAT 5X85% C)CONDITIONING 5 RFT: 200 M MEDBALL RUN 20 WALLBALLS(9/7) 10 BOX JUMP OVERS
A)OLY EVERY 90″ FOR 12 MIN HANG CLEAN+PUSH JERK+JERK 1 60% 2 65% 3 70% CLEAN&JERK 4 3X75% 5-6 2X80% 7-8 2X85% B)SWOD EVERY 2 MIN FOR 8 MIN DEADLIFT 4X85% C)CONDITIONING AMRAP 8 20 DB OVERHEAD LUNGES(22,5/15) 15 TOES TO BAR 10 BURPEE BOX JUMPS
A)OLY EVERY 90″ FOR 12 MIN HANG POWER SNATCH+HANG SNATCH+SNATCH 1 60% 2 65% 3 70% SNATCH 4 3X75% 5-6 2X80% 7-8 2X85% B)SWOD EVERY 2 MIN FOR 8 MIN FRONT SQUAT 4X85% C)CONDITIONING 4 RFT: 400 M RUN 15 THRUSTERS(40/25) 12 CHEST TO BAR
A)SWOD EVERY 2 MIN FOR 6 MIN: BACK SQUAT PAUSE 3X70% EVERY 2 MIN FOR 6 MIN: STRICT PRESS 4X70% B)CONDITIONING: ALT.EMOM 21: a)14 WALLBALLS(9/7) b)12 BURPEES c)1 ROUND OF CINDY* *5 PULLUPS+10 PUSHUPS+15 AIR SQUAT