3 sets
7 Tempo Push-up @ 3112
Rest 1 min
4 Rounds
10 WB sit ups
10 Russian twists with WB
10 WB sit ups
rest 1 min
4 Rounds
15 DL (185/115)
12 Burpees
9 Pull-ups
12 EMOM
1 – Bicep Curls (pick a weight where you can maintain good form)
2 – Hip Thrusts (75/55) lying on ground
3 – Pendlay Row (75/55)
*Aim for 8-12 reps each minute
10 AMRAP
2 KBS (44/26)
2 Ab Mat Sit-ups
*add 2 reps each round
Bear Crawl then find a ball when the music stops. When you get out, 15 jumping jacks.
20 RFT
100m Row
6 KBS (53/35)
6 GS
6 KB SDHP
1 works 1 holds plate overhead (45/25)
5 Steady Rounds
1 length of rig plank slide
10 Glute bridge
5 Light Goblet Pause Squats
@ 75% of 5 RM
Power Clean
4 Rounds
:90 on
2:30 off
Singles @ 85-90%
Drop and Reset
For time
15 c&j (135/95)
30/20 cal bike
15 c&j
Rest 3 min
15 FS
30 HSPU
15 FS
6 Rounds
2 Power Cleans + 3 Front Squats
Rest 90sec between sets
*pause at knee for 2 sec on PC
**Build within sets or find a good working weight
focus on an explosive drive and maintaining solid
positions in both movements
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Coaches choice
40 minutes
Min 1 – 12/7 Cal Bike
Min 2 – Ab mat Sit-ups
Min 3 – Single Unders
Min 4 – no push-up burpee
Min 5 – Plank
-try to move for 40 minutes non stop.
-keep a steady pace, don’t spike your heart rate
– the bike is the only movement that has a specific number, everything else is just keep moving for the entire minute.
3 Rounds
100m Plate Pinch Walk (15s/10s)
Length of turf sled push – heavy
7 AMRAP
3 Pull-ups
3 Deadlift (225/155)
-3 min REST-
7 AMRAP
3 Box Jumps
3 Hang Cleans (135/95)
-3 min Rest-
7 AMRAP
3 T2B
3 Push Press (95/65)
5 RFT
5 KB Clean and Jerk (53/35)
10 Cal Bike
25 DU
Use one KB
*Make sure to keep core tight and upper back engaged
2019 Qualifier Athletes
Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch
3 Halts (Just off Floor, Knee Level, Pockets)
Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch
(60-65-70-70-70%)
Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)
“Double Date”
3 Rounds:
15 Hang Power Snatches (135/95)
60 Double Unders
15 Overhead Squats (135/95)
30/21 Calorie Row
Stamina Builder
3 Rounds:
21 Dumbbell Thrusters (50’s/35’s)
21 Kipping Handstand Push-ups
All 5 sets at 80%
For Time
3 Rounds
10 DB Walking Lunges (50/35)
10 C2B pull-ups
30/25 cal row
Cash out
50 box steps (24/20)
*22 min cap
