Power

Establish a 1RM Deadlift

Conditioning

“Karen”

150 Wall Balls 20/14#

Power

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Bench Press: 4×5 AHAP– rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

Conditioning

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
20 Muscle-Ups

Power

Rest 2:00 exactly between #1 and #2.

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heaviest possible, rest EXACTLY 60 seconds

1b) 4XME UB C2B Pull-ups – rest EXACTLY 60 seconds

Conditioning

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 95/65#

Do Work…

1) Alternating EMOM for 14:00-

5 UB Hang Power Snatches @ 75% of 5rm (from power position)

10 Weighted Box Jumps 20″ AHAP

2) Front Squat (Based on 1RM Clean) + Jerks:
5X5+3@80% – rest 2:00 or more if Jerk misses occur

3) “Fat Elizabeth”

15-12-9 of:

Power Cleans 185/125#
Weighted Ring Dips 30/20#

For time.

Note: Use a dumbbell between the legs or feet for ring dips – this is the prescribed loading option, weight vests or chain hanging weights should not be used.

Power

Deadlift: 1×1 @70%

Conditioning

10:00 AMRAP at a conversational pace of:

KB Snatches (alternate every 20 reps) 24/16kg

BBG

EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks @ 80% of 3RM

Strength/Skill

*Sequence ends on 5th set of FS.

1a) Front Squat (based on 1rm front squat): 5X5@70% – rest exactly 90 seconds

1b) 4X15 Strict HSPU (in UB sets of 3 AFAP)- rest exactly 90 seconds

Conditioning

1) For time:

30 Muscle-Ups

*Rest 2:00 between 1&2.

2) For time:

30 Clean & Jerks (anyhow) 135/95#

*Rest 2:00 between 2&3.

3) For time:

Row 60 Calories

BBG

EMOM for 7:00-

5 Power Snatches*

*At 80% of 5rm.

Strength/Skill

1a) 4X3@80% (of max for the complex) of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – rest EXACTLY 60 seconds

1b) 4X15 TTB (in UB sets of 5 AFAP) – rest EXACTLY 60 seconds

Conditioning

20:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:

25 Wall Balls 20/14#
25 Burpee Box Jumps 24/20″
25 KB Swings 24/16kg
25 Row for Calories

1) Alternating EMOM for 14:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

15 Box Jump Overs 24/20″

2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@70%, 1X5+3@80%, 1X5+2@85%, 2X3+1@90%, 1X5+2@85% – rest 2:00 or more if Jerk misses occur

3) 10:00 to complete:

200 Double-Unders
100 Wall Balls 20/14#
ME Muscle-Ups with the remainder of the 10:00

Rest 1:00 after completing the 10:00, then…

2:00 ME Power Cleans 185/135#

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.

Do Work…

Power

Deadlift: 1×1@90%

Conditioning

5:00 AMRAP of:

Clean & Jerks (anyhow) 185/120#

EMOM (including 0:00) perform 15 UB Double-Unders before starting Clean & Jerks.

BBG

EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Bench Press: 3×10 AHAP

1b) 3XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

Conditioning

1) For time:

Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups

*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

Rest as needed between 1&2.

2) This is a repeat, with a change in length of pieces…

7:00 AMRAP at a conversational pace of:

3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)

With no break…

3:30 AMRAP at absolute all out effort of:

5 Muscle-Ups
15 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)