Strength
Every 2:00, 5 Sets
1-2) 1 High Hang Muscle Clean + 2 High Hang Power Cleans (↑, start at 30-35% 1RM CJ)
3-5) 1 Hang Muscle Clean + 2 Hang Power Cleans (↑)
Conditioning
Every 2:30, 8 Rounds
200m Run (FX: 100m)
30 Double Unders (FX: 20)
2 Hang Power Cleans (↑, start at 50-60% 1RM CJ)
*2 Unbroken Hang Power Cleans must be completed each round
*RX athletes must increase weight each round
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Clean | |
| Wednesday | Snatch Balance/Overhead Squat | 5:45 PM – Handstand Push-Up/Walk Clinic |
| Thursday | Deadlift | |
| Friday | Strict Press | |
| Saturday | Squat WOD | 8 AM – Battle of the Bikes |
| Sunday | Unilateral Lower and Upper |
Strength
Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats (70-75%)
Superset Accessory (3+ out of 4 sets)
10 Prone PVC Lift Offs
Conditioning
AMRAP 10
20/15 Calorie Row (FX: 16/12)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
20 Wall Balls (20/14) (10’/9′)
5 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
Strength
Every 2:00, 6 Sets
1-4) 3 No Feet High Hang Power Snatch (50-60%)
4-6) 3 High Hang Power Snatch (65-70%)
*Hold onto the bar between reps
Conditioning
AMRAP 12
15 Box Jumps (24/20)
12 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)
9 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
Squad WOD
In 4:00
400m Team Run (FX: 300m)
*Rest in remaining time
AMRAP 12 w/ Partner – Alternate Full Rounds
100m Run
10 Jump Squats
10 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)
In 4:00
400m Team Run (FX: 300m)
*Rest in remaining time
AMRAP 12 w/ Partner – Alternate Full Rounds
150/100m Ski
10 Sit-Ups
10 Deadlifts (95/65) (FX: 75/55) (RX+: 115/80)
Strength
Every 3:00, 4 Sets
1-2) 8 Bench Press (65-70%)
3-4) 6 Bench Press (70-75%)
Superset Accessory (3+ out of 4 sets)
:20-:30 Ring Row Hold
Conditioning
5 Rounds of 1:30 on/1:30 off
1) 21/16 Calorie Row (FX: 16/12) (RX+: 24/18) +
AMRAP Toes to Bar in Remaining Time (FX: Hanging Knee Raises)
2) Rest
