MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
4 sets:
3-5 Split Jerk, building for first attempt
– Rest 1:30 between sets.
CONDITIONING
“HEAVY DAY SPLIT JERK”*
Every 2.30 min x 9 sets
5-3-3-3-1-1-1-1-1
Split Jerk
*compare to 04.01.23
MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Handstand Push Up – Push Press
3 pike push-ups (floor)
3 hold pike push-ups (wall)
1 wall walk + handstand hold
2 handstand push-up negatives
3 x 3-5 kipping handstand push-ups
Athlete have 10:00 to build up to 5 push presses (building)
CONDITIONING
“HEAVY PUSH PRESS ”
Every 2:30
5-5-3-3-3-1-1-1-1-1
Push Presses
MOBILITY & WARM UP
EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Deadlift
3 sets:
5-7 Deadlift building up to a
starting workout weight
CONDITIONING
“DEADLIFT”
3 Deadlift
– Rest 3:00 between sets.
MOBILITY & WARM UP
1 set:
800 mt slow run
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC shoulder presses
Into 2 Rounds, Not for Time:
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Clean – Jerk
5 Hang power clean
5 Power clean
5 Jump, punch, land (no bar)
5 Push jerk
5 Hang clean and jerk
5 Clean and jerk
3 sets:
6 unbroken clean and jerks
– Increase weight each set.
CONDITIONING
“GRACE”*
30 Clean & Jerk #61/43 – int #43/29 – beg #35/25
*compare to 03.01.22
SKILL WORK | 8:00
On an 8:00 clock:
Build to a heavy power clean and push jerk
– Beginners, those who took close to 8:00, and those who went extra hard on Grace may need to take this time to recover. If so, let them.
MOBILITY & WARM UP
AMRAP 8:
5 push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
Every 2:00 x 3 sets:
5 hang muscle snatches
Build to a heavy set of 5 reps.
3 sets:
3 power snatches
Continue to build on hang muscle snatch weight to ~60% of best power snatch.
CONDITIONING
“HEAVY POWER SNATCH”*
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max Power Snatch
From 7:00-14:00:
Find a 3-rep-max Power Snatch
From 14:00-21:00:
Find a 1-rep-max Power Snatche
MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Handstand Push Up – Push Press
3 pike push-ups (floor)
3 hold pike push-ups (wall)
1 wall walk + handstand hold
2 handstand push-up negatives
3 x 3-5 kipping handstand push-ups
6 minutes
3 sets:
3-5 push presses (building)
3-5 handstand push-ups
– Rest 1:00-1:30 between sets.
CONDITIONING
“PUSH PRESS COMBO”
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
MOBILITY & WARM UP
On a 8:00 Clock
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
SKILLS & SPECIFIC WARM UP
Clean
8 Clean Deadlift
8 Push Jerks + 3 Jerks (empty barbell)
8 clean deadlifts to mid-thigh
8 clean deadlift and shrugs
8 muscle cleans
8 hang squat cleans
8 squat cleans
build in 10 min first attempt
CONDITIONING
“SQUAT CLEAN”
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
MOBILITY & WARM UP
AMRAP 10:
20 Jumping Jack
5 Single Arm DB Strict Press / Side
10 mt Bear Crawl
10 Shoulder Taps (Push-up Position)
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
Sets 1 & 2
3 Push Jerks + 3 Split Jerks (empty barbell)
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk
build in weight untill first attempt in 8 minutes
CONDITIONING
“SPLIT JERK”
Every 3 min per 7 Rounds
3 Split Jerk
COOL DOWN & SKILL WORK
In a 10 Min time cap
Accumulate 50 CrossBody Toes To Bar
MOBILITY & WARM UP
On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Clean – Split Jerk
Sets 1 & 2
3 Push Jerks + 3 Jerks (empty barbell)
Sets 3 & 4
2 Push Jerks + 2 Jerks
Sets 5 & 6
2 Push Jerks + 1 Jerk
build in 10 min first attempt
CONDITIONING
“CLEAN & JERK”
Every 3 min for 7 rounds
2 Clean & Jerk
MOBILITY & WARM UP
AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
MOBILITY & SKILLS WORK
Squat Therapy – Back Squat
BACK SQUAT LOADING
1 Set
10 Back Squats (barbell)
3 Sets
3 Back Squats (increasing load)
1 Sets
5 Back Squats (moderate weight or desired starting weight)
CONDITIONING
“BACK SQUAT”
Every 2 min x 9 sets
5-3-3-3-1-1-1-1-1
Back Squat
Then:
100 Weighted Sit Ups for time #DB 22.5/15
Beginner Option:
Back squat 5-5-5-5-5
