Part 1
Power snatch wave
4 sets: 3.2.1
Rest 1 minute between reps and 2 minutes between sets.
Part 2
Smoked
10-1
Sumo deadlift high pulls (95/65lb.)
Thrusters (95/65lb.)
Box jumps (24/20inch.)
Time cap: 12 minutes
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Dragon and Nighthawk
Part 1
Snatch cluster ladder
10 (135/95 lb.)
8 (145/105 lb.)
6 (155/115 lb.)
4 (165/125 lb.)
2 (185/135 lb.)
Time cap – 12 minutes
Athletes have 2 minutes to hit a heavy single at the 12-minute mark
Rest 6 minutes
Part 2
21-15-9 reps of:
Ring dips
Dumbbell ground-to-overheads (50/35 lb.)
15-minute gymnastics skill session–athlete’s choice
15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65lb.)
Ladies night
Jackie
Row 1,000 m
50 thrusters (45lb.)
30 pull-ups
Rest 5 minutes
Karen
150 wall-ball shots (20/14 lb., 10/9 ft.)
Will to Live (for Riel)
3 rounds of:
Max burpee box jumps in 60 seconds (24/20 in.)
Rest 30 seconds
Rest 2 minutes
3 rounds of:
Max wall-ball shots in 60 seconds (20/14 lb., 10/9 ft.)
Rest 30 seconds
Rest 2 minutes
3 rounds of:
Row for max meters in 60 seconds
Rest 30 seconds
Rest 2 minutes
3 rounds of:
Max thrusters (45/33 lb.) in 60 seconds
Rest 30 seconds
Air Force
20 thrusters (95/65 lb.)
20 sumo deadlift high pulls (95/65 lb.)
20 push jerks (95/65 lb.)
20 overhead squats (95/65 lb.)
20 front squats (95/65 lb.)
Every minute on the minute, do 4 burpees. The workout starts with 4 burpees.
4 5-minute rounds of:
Row 500 m
Max dumbbell/kettlebell thrusters in remaining time