1. Warm-up
quad and hip stretch, back twist, PVC

Then

4 Steady Rounds:
8 Empty Bar Thrusters
Run 100m

2. Oly
Find 1RM Jerk from Rack or Blocks

3. Conditioning
AMRAP 6 Minutes
9 Thruster 115/75lbs
9 Chest to Bar Pull Ups

Warm- up – Slow 5 Minute Bike or row, leg swings, PVC, back twist

Then

Steady Through
20 Empty Bar Overhead Squats
20 Box Jumps
10 Chest to Bar Pull Ups

2. Oly
2016 Regionals
Snatch Pyramid
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs
11 Minute Cap

3. Conditioning
16.3
AMRAP 7 Minutes
10 Power Snatch 75/55lbs
3 Bar Muscle Ups

Warm – up – Across the floor

A. Obstacle course

B. Bitch Work
Bike 100 Calories, 100 cal row

C. Gymnastics Accessory
For Time:
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb

D. AMRAP 5 Minutes
Max Sets of 3 Strict HSPU

Score is number of Unbroken sets of 3 completed.

1. Warm-up
Floss Achilles/Calves

Then

3 Steady Rounds:
15 Push Ups
10 Strict Pull Ups
Run 200m

2. Oly
Find a 5RM Bench Press

3. Conditioning
3 Rounds
Run 800m
25 Toes to Bar
10 Power Cleans 205/145lbs

1. Warm-up
Slow 10 Minute Row

Then

Steady through
30 Dumbbell Snatch 50/35lbs
20 Toes to Bar
10 Burpees over Rower

2. Oly
3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
155/105lbs
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets.

3. Conditioning
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95lbs

1. Warm-up Floss Shoulders Then 3 Steady Rounds: 10 Dumbbell Push Press 10 Dumbbell Box Step Ups 10 Calories on Bike

2. Strength Find a 1RM Strict Press

3. Oly Find a 1RM Front Squat

4. 5 Rounds:
7 Front Squats 225/155lbs
1 Gasser (Sprint 100m out and back)
5 D-Ball over Shoulder 150/100lbs
Rest :90

Score is fastest and slowest time

1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

2. Conditioning
AMRAP 30 Minutes
Bike 1k/.8k – row
21 Overhead Squat 115/85lbs
21 CTB Pull Ups

3. Lift
Find 2RM Bench Press

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie row or bike

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

A. Warm- up: Across the floor

B. AMRAP 5 Minutes
Max Calories on Bike
Rest 2:00
AMRAP 5 Minutes Max Ring Muscle Ups or max dips

C. For total time:
2 Rounds
60 Double Unders
28 Clean and Jerk w/ Kettle bell single arm
Rest 2:00
2 Rounds
40 Double Unders
16 Clean and Jerk

D. abs

1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike
10 Strict Pull Ups

2. Conditioning
800 meter D ball carry or farmers carry
80/50lbs

3. Lift
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk