Monday
Every 2 min for 16 min start @ 65% and build heavier than last week
Halting Snatch Grip Deadlift + Snatch below knee + Snatch
Every 2 min for 6 min
Push Press x 8 reps heavy as possible
CF Games Open 15.1
9 min AMRAP
15 T2B
10 Deadlifts 115/75
5 Snatches 115/75
Tuesday
Every 2 minutes, for 10 minutes (5 sets):Power Clean x 3 repsBuild to heavy triple, and then…Every 2 minutes, for 8 minutes (4 sets):Clean x 3 repsBuild to heavy triple, and then…Every 2 minutes, for 6 minutes (3 sets):Clean Pulls x 3 reps (100% + of 1RM)Conditioning3 Rounds:20 Burpee Box Jumps30 Wall Ball40 KB Swings
Wednesday
Every minute, on the minute, for 5 minutes:Front Squat*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 65%*Set 3 – 2 reps @ 70%*Set 4 – 1 rep @ 75%*Set 5 – 1 rep @ 80%Rest one minute, and then…Every 2 minutes, for 10 minutes (5 sets):Front Squat*Set 6 – 85% x 1 rep*Set 7 – 90% x 1 rep*Set 8 – 93% x 1 rep*Set 9 – 97+% x 1 rep*Set 10 – 101+% x 1 rep
8 min AMRAP
Hill Sprints - in the 8 min time cap you must exceed 11 Sprints
* 15 Burpee Penalty per rep under 11 not completed
Thursday
Every two minutes, for 12 minutes (6 sets)Power Jerk + 2 Split Jerks - Build to max complexEvery 3 minutes, for 15 minutes (5 sets)Bench Press x 5 reps @ 90% of last week’s 5-RMLinda-ish4 Rounds - work in groups of 2 or More on shares RacksMax Rep Floor Press - BW/Men, 75% BW/WomenImmediately toMax Rep Pull Ups Friday
EMOMx 12Banded Deadlift x 1 rep @ 65% of 4RMThenEvery 2 minutes, for 6 minutes (3 sets):Deadlift*Set 1 – 6 reps @ 65%*Set 2 – 6 reps @ 75%*Set 3 – 6 reps @ 80%Then10 min to Heavy SingleBack Squat x 1 repConditioning400m Weighted Walking Lunges (sandbag, wall ball, kb's, ect)