15-12-9 reps for time of:
burpee
deadlift, 135 lbs (95 lbs)
At that 10 minute mark………
12-9-6 reps for time of:
burpee over the bar
power clean, 135 lbs (95 lbs)
At the 20 minute mark……..
9-6-3 for time of:
burpee box jump, 24″ box
power snatch, 135 lbs (95 lbs)
All barbell reps will be performed with whatever weight that you are using for the power snatch.
5 x 10 reps, on the 3:00 start of:
back squat @ 50% of your max deadlift
7 rounds, on the 4 minute start interval of:
150 meter run
5 squat snatches, 95 lbs (65 lbs)
If you can snatch more than 205 lbs (135 lbs) please use 135 lbs (95 lbs).
Your score is the total amount of time worked for the 4 rounds. The goal is to run REALLY HARD for the 150 meter run and run right into the room, up to your bar and start snatching immediately.
Clean and Jerk
10 rounds, on the :90 start interval of:
1 squat clean + 1 front squat + 1 split jerk
Start at 75% and go up as you can.
550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups
Workout Specific Warm-up (start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
12 russian kettlebell swings, 24 kg + (16 kg+)
4 turkish get-ups, light
Workout (start this at 35 past the hour)
4 rounds for time of:
400 meter run
20 pushups
400 meter run
20 V-ups
This has a 25 minute time cap.
Competition Team Lift
Please make up a team lift from this week.
Front Squat
Take no more than 20 minutes and work up to a heavy front squat double.
Snatch Grip Push Jerk
6 sets of 3 reps, on the 2:00 start
Start at 80% of your max snatch and work up from there.
4 rounds, on the 6 minute start interval of:
40 double-unders
3 power cleans @ 80% of your max clean
30 double-unders
2 power cleans @ 80% of your max clean
20 double-unders
1 power clean @ 80% of your max clean
The max amount of weight lifted in the power clean is 225 lbs (155 lbs), regardless of what percentage that is for you.
Your score is the total amount of time worked for the 4 rounds.
20 rounds for time of:
5 pullups, chin over
10 pushups
150 meter run
If you can do hand stand pushups, please do 5 flat, kipping hand stand pushups per round instead of the pushups.
This has a 25 minute time cap.
Competition Team Lift
Deadlift
6 sets of 3 reps, on the 3 minute start
Start counting at 75% of your max deadlift
Bench Press
6 sets of 3 reps, on the 2:00 start
Start counting at 75% of your max deadlift
Competition Team Lift
Squat Snatch
EMOM for 20 minutes of:
1 squat snatch
Start at 75% and add 5 lbs every time you make the lift. Subtract 15 lbs when you miss.
