Olympic
1) 5 x 1, 3-segment snatch (below knee, mid-hang, hip) + 1 snatch, as heavy as possible, rest 60-90 seconds
2) 5 x 1, 3-segment clean (below knee, mid-hang, hip) + 1 clean + 1 jerk , as heavy as possible, rest 60-90 seconds

rest > 30 minutes

Accessory
3) 4 x 20 banded straight arm jabs (10 each arm), rest as needed
4) men: 4 x ME(-2) kipping ring dips, rest as needed
women: 4 x 5 weighted ring dips @ 30X1 tempo, as heavy as possible, rest as needed

rest > 3 hours

Conditioning
For times:
3 rounds for time of:
30 toes-to-bars
15 ground to overhead @ 155/105#

rest ~ 30 minutes

2 rounds for time of:
10 front squats @ 205/135#
10 burpee muscle-ups

Note: These efforts should be somewhere between 70-85% of RPE.

Strength
1a) back squat: 5×5 @ moderate weight, immediately to,
1b) Bulgarian split squat: 5×10 (5 each leg), light weight, rest as needed

2) 4 x 1, 3 snatch grip BTN push press + 3 drop snatch, rest 2 minutes

rest > 3 hours

Conditioning
“Holleyman”
30 rounds
5 wall balls @ 20/14# to 10′
3 handstand push-ups
1 power clean @ 225/150#

Strength
1a) back squat: 5×5 @ moderate weight, immediately to,
1b) Bulgarian split squat: 5×10 (5 each leg), light weight, rest as needed

2) 4 x 1, 3 snatch grip BTN push press + 3 drop snatch, rest 2 minutes

rest > 3 hours

Conditioning
“Holleyman”
30 rounds
5 wall balls @ 20/14# to 10′
3 handstand push-ups
1 power clean @ 225/150#

***DELOAD/TESTING WEEK***

A.
snatch (full): 20 minutes to a max, single
clean (full): 20 minutes to a max, single

B.
max effort chest to bar pull-uips in 60 seconds

***DELOAD/TESTING WEEK***

A.
snatch (full): 20 minutes to a max, single
clean (full): 20 minutes to a max, single

B.
max effort chest to bar pull-uips in 60 seconds

***DELOAD/TESTING WEEK***

A.
CrossFit Total

Find a 1 rep max for each
press
squat
deadlift

Note: Take as long as needed for each lift. Rest as needed between lifts.

B.
row: 20-30 minutes @ 50-65% RPE

***DELOAD WEEK***

A.
power clean: 30 minutes to a max, single

B.
“Jackie”
row 1,000 meters
50 thrusters @ 45#
30 pull-ups

***DELOAD WEEK***

A.
power snatch: 30 minutes to a max, single

B.
run: 800 meters time trial

C.
max effort hspu in 60 seconds

***DELOAD WEEK***

A.
max effort muscle-ups within 60 seconds

rest as needed

B.
For time
20 thrusters @ 135/95#

rest as needed

C.
Every 3 minutes for 30 minutes
5 burpees to 25# plate
row for calories

Strength
1a) back squat: 5×2 @ 75% of heaviest set from Tuesday, immediately to,
1b) 5 x 6 depth jumps @ 20″, rest as needed

rest > 30 minutes

Olympic
2) snatch balance: 15 minutes to a heavy, but not maximal, double
3) 3 x 2 snatch balance @ 85% of above, rest 2 minutes
OR
2) jerk: 15 minutes to a heavy, but not maximal, double
3) 3 x 2 jerk @ 85% of above, rest 2 minutes

rest > 3 hours

Conditioning
For time:
10 muscle-ups
100 push press 75/45#
row 1000 meters