3 Rounds of:
10 Med ball cleans, 20#/14#
10 Strict toes to bar
21-15-9 Reps of:
Power cleans, 135#/95#
Box jumps, 24#/20#
*Rx+ 185#/125#, 30″/24″
High knees, butt kicks, etc. Dynamic.
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Use Masters scaling of:
95#/55# for the barbell
20″ for box height
Plate Warm-up:
10 straight legged DLs
10 front squats
10 shoulder presses
10 ground to overhead
10 OH lunge steps
10 floor wipers
45#/35#
3 Rounds For Time:
350m Row
20 Ring dips
5 Handstand Push-ups (Rx+ for parallette deficit)
High knees, butt kicks, etc. Dynamic.
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Suit and rank determine work.
Spade – Shoot Through
Heart – Plate Press Out
Club – Plate Walking Lunge
Diamond – Plate Twist
With a partner, 5 stations, 4 minutes each
Kettlebell Swing
Farmer’s Carry
Floor Press
Dumbbell Snatch
Plank
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20MIN AMRAP:
6 Split jerks
20 Quick feet (10 each foot)
8 Lunge steps front rack
*150 V-up buy-in. Partner A completes the 6 split jerks, then partner B completes the quick feet. Partner A then finishes the lunge steps. Now partner B starts the next round…
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
See above
Complete 3 Rounds of the following:
5 Burpees
Row 250m or Run 200m
10 Burpees
Row 500m or Run 400m
15 Burpees
Row 1000m or Run 800m
*Rest 5 minutes between rounds. First round at 45% effort, second round at 65%, final round at 85%.
Neck, Shoulders, Hips, Knees, Ankles
Practice DU’s for 2 minutes
Suit and rank determine work.
Spade – Table to L-Sit
Heart – Plate Walking Lunge
Club – Plate Press Out
Diamond – Plate to OH
5x Backward Lunge Left Leg
5x Backward Lunge Right Leg
5x Back Squat
Complete as many rounds and reps as possible in 10 minutes of:
30 Jump over Bar
15 Power snatches 65#/45#
Can sub clean and jerk for snatch.
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
5 Rounds of the following:
In 4 minutes:
– Row 500m
– Complete as many Double Unders as possible in remaining time.
* Rest as needed between rounds. Record row times and DUs completed for each round.
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.