Day 1
Strength:
Back Squat 1 Rep Max
Conditioning:
2007 Games Event 1
For time:
Row, 1000 m
then
5RFT
25 Pull-ups
7 Push Jerks, 135/93lb lbs
20 Minute Cap
Day 2
Conditioning:
Reps of 10,9,8,7,6,5,4,3,2,1
Front Squat 135/93lb
• 1 Rope Climb after each set
10 Minute Cap
@ 15 Minutes
For time:
20 Hang Power Cleans 185/118
20 Muscle-ups or 30 Strict Dips
Day 3
Strength:
Bench Press 1RM
Conditioning:
AMRAP3
10 Handstand Push-ups (strict)
10 Toes-2-Bar
10 Deadlifts 185/123lb
Rest 2 Minutes
AMRAP3
7 Handstand Push-ups (strict)
7 Toes-2-Bar
7 Deadlifts 225/153lb
Rest 2 Minutes
AMRAP3
5 Handstand Push-ups (strict)
5 Toes-2-Bar
5 Deadlifts 255/163lb
Accessory:
3-5RNFT
50’ Handstand Walk
50’ Overhead Yoke Carry
Day 4
Olympic Lifting:
Every 3 Minutes for 12 Minutes
Hang Power Clean + Hang Clean 4x(2+1)
Snatch Balance 3×2
Conditioning:
For time:
50/40 Cal Bike
50 Double Unders
50 Goblet Squats 53/35lb
50 Double Unders
50 Kettlebell Swings 53/35lb
50 Double Unders
50/40 Cal Row
Day 5
Olympic Lifting:
Heavy 1 Rep Split Jerk
then
3×1 @ 80%
Strength:
3×5-10 Strict C2B Pull-up
Conditioning:
Every 3 Minutes for 15 Minutes
7-10 Unbroken Thrusters 135/93lb
5-10 Unbroken Bar Muscle-ups
Day 6
Olympic Lifting:
1 Rep Power Snatch
Conditioning:
3 Person Team AMRAP 30
100 Power Snatch 145/93lb
Max Effort Cal Bike
Only 1 athlete working at a time. Switch every 30 seconds. 2:1 work/rest ratio. Score is total calories
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