Conditioning
1) Long Conditioning
25 Min. AMRAP
25 Burpees
25 Snatches (75/55)
25 Pull-ups
25 Push Presses (75/55)
2) Medium Conditioning
15 Min. AMRAP
5 Ring Muscle-ups
10 Squat Cleans (135/95)
15 Box Jumps (24/20)
3) Short Conditioning (Benchmark)
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-up
4) Sprint Conditioning
Every 2:00 for 10:00
20 Goblet Squats (70/45)
Perform set as fast as possible and rest for remaining
Strength
1) Squat
5×3 Front Squat to Box
Perform new set every 2:00
Set box at parallel
Start 70% 1 RM and work up
2) Clean and Jerk
7×1 Power Clean and Push Jerk
Perform new set every 1:30
Start @ 70% C and J 1 RM and work up
3) Snatch
7×1 Low Hang Snatch
Perform new set every 1:30
Start @ 70% Snatch 1 RM and work up
4) Lower Pull
7×2 Snatch High Pulls
Perform new set every 1:30
Start @ 90% Snatch 1 RM and work up
5) Press
5×3 Strict Press
Perform new set every 2:00
Pause 5 count at top of each rep
Start @ 70% 1 RM and work up
6) Upper Pull
5 sets of Chin-ups
Perform new set every 2:00
320 Gym 