15-Minutes to Find
Clean & Jerk (1 Rep Max for the Day)
Back Squat
1 Set of 5 (40% = 90)
1 Set of 5 (55% = 120)
1 Set of 5 (65% = 145)
1 Set of 4 (70% = 155)
1 Set of 3 (75% = 165)
1 Set of 2 (80% = 175)
1 Set of 1 (85% = 185)
5 Sets of 1 (90% = 195)
10 x 30-Second Rounds
1 Clean Pull (100% = 160)
8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (55% = 80)
*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
8 x 2-Minute Rounds
3 Snatch Balances (Work Up as Heavy as Technique Allows)
10-Minute AMRAP FIT
10 Box Jumps (Medium=20”)
3 Burpee + Chest-to-bar Pull-ups
15-Minutes to Find
Snatch (1 Rep Max for the Day)
12 x 1-Minute Rounds
2 Front Squats (55%=105)
*Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
10 x 30-Second Rounds
1 Snatch Pull (100%=115)
4 Rounds FIT
Run*
6 Push Jerks (65%=85)
*Round 1: 200m
Round 2: 400m
Round 3: 800m
Round 4: 1,200m
-----Rest 5-Minutes-----
Then, 1 Sprint Round
400m Run
20 Jumping Lunges
20 Burpees
Bench Press
1 Set of 5 (40% = 55)
1 Set of 5 (55% = 80)
1 Set of 5 (65% = 95)
1 Set of 4 (70% = 100)
1 Set of 3 (75% = 105)
1 Set of 2 (80% = 115)
1 Set of 1 (85% = 120)
5 Sets of 1 (90% = 130)
3 Hard* Super Sets
a. Double Dumbbell Incline Chest Flys
b. Double Dumbbell Bent-over Rows
c. Ring Supported Leg Raises
*Today's "Hard Sets" should be 3-4 Rep Shy of Failure
3 Hard* Super Sets
a. Double Dumbbell Bench Presses
b. Double Dumbbell Bicep Curls
c. Dumbbell Russian Twists
*Today's "Hard Sets" should be 3-4 Rep Shy of Failure
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