WO#1
Press 2×4/60% 2×4/70%
Hang Snatch + Snatch 2ea/60% 2ea/70% 8x1ea/80%
OH Squats 2×5/70% 2×5/80% 2×3/90%
WO#2
Power Clean & Push Jerk 2×3/60% 2×3/70% 2×2/80%
Clean Pull 1/ 1/ 1/
AQAP
5 Rounds
8 Pull Ups
10 GH Sit Ups
“The Volkswagon”
21-15-9 reps for time of:
Body weight Bench Press
Pull-ups
“Gwen”
15-12-9 reps for time of:
Clean & Jerk
Weight is your choice. Touch and go at floor only. Hands must stay on the bar for entire set. Rest as needed between sets.
Snatch 1/ 1/ 1/
Clean & Jerk 1/ 1/ 1/
Back Squat 1/ 1/ 1/ 10/50% of BS weight lifted today
400m Run
20 Ring Dips
400m Run
30 Pull-ups
400m Run
40 Push-ups
400m Run
50 Knees to Elbows
Workout #1
Muscle Clean 3×3/
Box Clean (from mid thigh) 3×3/
Press 10/70% 2×8/80-85%
Push Jerk 1/ 1/ 1/ *1/ *1/
Box Clean Pull (Feet on box) 1/ 1/ 1/
Workout #2
AQAP
3 Rounds
4 Widow Maker
8 Ball Slams
12 Pull Ups
5 Rounds for time of:
15 Snatches (M=95lb / W=65lb)
250m Row
WO#1
Hang Power Clean & Push Press 3/50% 2-3×2/60%
Clean & Jerk 5-7×2/60-80%
WO#2
OH Squat 10/70% 2×8/80-85%
Front Squat 8/75% 2×6/80-85%
Back Squats 6/80% 2×4/85-90%
DeadLift 8/60% 6/70% 5/80% 2×5/85%
150 Push-ups AQAP
