Workout

Warm-up
• 300 m Row

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Cossack Side Lunges
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs

Conditioning
“Murph” For time:
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Wear 20/14# vest, if you have one.

Goal: 35-60 min.

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
Week 3/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.

Rest 1-2 min between all sets.

Deadlift
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Conditioning
For time:
• 10 Bar Muscle-ups
• 20 Clean & Jerks 115/75#
• 300 Double Unders
• 20 Clean & Jerks 115/75#
• 10 Bar Muscle-ups

Goal: 14 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups

*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 1000 m Row

Then, 10-9-8-7-6-5-4-3-2-1 reps:
• Box Jump Overs 24/20”
• Deadlifts 225/155#

Goal: 15 min.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
• 200 Single Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Weightlifting
Snatch
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Squat Snatch w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

Clean & Jerk
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.

Cool-down
• 300 m Row (easy)

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose

Warm-up
• 300 m Row

5 rounds:
• 10 Mountain Climbers
• 5 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Conditioning (part 1)
12 min AMRAP:
• 2 Pull-ups
• 2 Push-ups
• 4 Pull-ups
• 4 Push-ups
• 6 Pull-ups
• 6 Push-ups

… continue pattern until time is up. Goal: complete round of 16.

Rest 5-10 min between workouts.

Conditioning (part 2)
3 rounds for max reps:
3 min AMRAP:
• 10 Thrusters 75/55#
• 10 Bar Facing Burpees
1 min:
• Rest

Score is total reps completed. Goal: 120 reps (40/40/40).

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Warm-up
• 20 cal Air Bike

4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Arm Hugs
• 10 sec Arm Swings
• 10 sec Plank Hold
• 10 sec Butterfly Stretch

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Week 3/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.

Rest 1-2 min between all sets.

Back Squat
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
• 400 m Run

2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Pike Stretch

Strength
Week 2/16: Inverted Juggernaut Method
Shoulder Press
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

Deadlift
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

Conditioning
“Half Kelly”
5 rounds for time:
• 200 m Run
• 15 Box Jumps 24/20”
• 15 Wall Balls 20/14#

Goal: 13-15 min. If you have time go for full “Kelly” 5 rounds of 400 m Run, 30 Box Jumps, 30 Wall Balls.

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Conditioning (part 1)
30-20-10 reps for time:
• Devil’s Press 25/15#
• Row (calories)

The Devil’s Press uses 2 dumbbells, each weighing 25# for men and 15# for women. Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 100 Toes-to-Bar

Every minute, starting at 0:00, perform:
• 3 Squat Cleans 135/95#

At the start of the clock perform 3 squat cleans, when finished immediately attempt as many TTB as possible until the clock hits 1:00, then perform 3 cleans. Continue accumulating the number of TTB, while doing 3 squats every minute, until you have reached 100 TTB. Score is time it takes to complete. Goal: 12 min.

Core
3 rounds:
• 10 Mountain Climbers
• 10 GHD Hip Extensions

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

Weightlifting
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM snatch.

Snatch
• 3 sets of 3 reps at 65% of 1RM
• 1 set of 3+ reps at 65% of 1RM

Rest 2 minutes between sets.

10 min E2MOM:
• 2 Power Cleans
• 2 Front Squats
• 1 Jerk

Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM c&j.

Clean & Jerk
• 3 sets of 3 reps at 65% of 1RM
• 1 set of 3+ reps at 65% of 1RM

Rest 2 minutes between sets.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 10 Weighted PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 60 sec Squat Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Conditioning (part 1)
3 rounds for time:
• 21 Chest-to-bar Pull-ups
• 15 Deadlifts 135/95#
• 9 Push Jerks 135/95#

Goal: 11 min.

Rest 5 min between workouts.

Conditioning (part 2)
12 min E2MOM:
• 15 Overhead Squats 75/55#
• Max Double Unders

Every 2 min, perform 15 OHS then max double unders in the time remaining. Continue for 12 min (6 rounds). Score is total number of double unders. Goal: 450-600 (75-100 per round).

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Cool-down
2 min:
• Walk on Treadmill or slow AirBike

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Push-ups

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Week 2/16: Inverted Juggernaut Method
Bench Press
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

Rest 1-2 min between sets.

Back Squat
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• 200 Single Unders

4 rounds:
• 5 PVC Passthroughs
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Week 1/16: Inverted Juggernaut Method
Shoulder Press
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.

Rest 1-2 min between sets.

Deadlift
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

Conditioning
30-20-10 reps for time:
• Hang Power Cleans *
• Front Rack Lunges *
• AirBike (calories)

* Increase weight each set: 95/65#, 115/75#, 135/85#

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Conditioning (part 1)
10 rounds for time:
• 3 Power Cleans 155/105#
• 8 Lateral Burpees over Bar

Goal: 10 min.

Conditioning (part 2)
3 rounds for time:
• 30 Push-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#

Goal: 12 min.

Core
4 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Weightlifting
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex

Power or squat. Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM snatch. Rest 2 minutes between sets.

Snatch
• 5 sets: 1 rep

Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM snatch. Rest 2 minutes between sets.

3-Position Clean (upper thigh, below knee, floor)
• 5 sets: 1 complex

Power or squat. Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM clean. Rest 2 minutes between sets.

Clean & Jerk
• 5 sets: 1 rep

Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM c&j. Rest 2 minutes between sets.

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

Conditioning (part 1)
5 rounds for max calories:
2 min:
• 10 Hang Power Snatch 95/65#
• 20 AbMat Sit-ups
• Max Row (calories)

1 min:
• Rest

Goal: 75/60 cals.

Rest 5-10 min between workouts.

Conditioning (part 2)
18-15-12-9-6-3 reps:
• Chest-to-bar Pull-ups
• Dumbbell Thrusters 50/35#

Goal: 12 min.

Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 300 m Row

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

For the next 16 weeks, the strength portion will be based on The Juggernaut Method 2.0 by Chad Wesley Smith. This program will focus on 4 main lifts: bench press (Mon), back squat (Mon), shoulder press (Sat) and deadlift (Sat). On Wednesdays we will focus on Snatch and Clean & Jerk. The specific program we will follow is the Inverted Juggernaut Method. It utilizes the same percentage schemes as The Juggernaut Method, but inverts the sets and reps from 5 sets of 10 to 10 sets of 5 (for example), to keep the quality of repetitions and speed of movement high. This program has 4 waves (10’s, 8’s, 5’s and 3’s). Each wave represents a 4-week training block. Each wave has 4 phases: week 1 is the accumulation phase, week 2 is the intensification phase, week 3 is the realization phase (with AMRAP test), and then week 4 is a deload. The number of reps completed in the AMRAP portion of week 3 wi­­­ll determine your new T1RM for the next wave. T1RM stands for Training 1 Rep Max and will start at 90% of your true (or estimated) 1 Rep Max. For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs. For more information about The Juggernaut Method, visit jtsstrength.com.

Strength
Week 1/16: Inverted Juggernaut Method

Bench Press
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

Rest 1-2 min between sets.

Back Squat
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Warm-up
• 500 m Row

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

This is the second test for 1RM as written in the 7/13 squat program.

Rest 1-2 min between sets.

Bench Press
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

Deadlift
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

Conditioning
“J.T.”
21-15-9 reps for time:
• Handstand Push-ups
• Push-ups
• Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor. Source: crossfit.com

Goal: 9 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Conditioning (part 1)
5 rounds for time:
• 60 Double Unders
• 20 Toes-to-Bar

Goal: 12 min.

Rest 5 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 Burpee Pull-ups
• 50 Kettlebell Swings 53/35#

Goal: 18 min.

Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions

Core
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Weightlifting
Snatch
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

5 sets of Snatch Complex:
• 1 Power Snatch
• 2 Hang Squat Snatch
• 1 Overhead Squat

Recommended weight: 75-80-80-85-85% of 1RM snatch.

Clean & Jerk
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

5 sets of Clean Complex:
• 1 Power Clean
• 2 Hang Squat Clean
• 1 Jerk (any type)

Recommended weight: 75-80-80-85-85% of 1RM clean & jerk.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 6 Russian KB Swings 53/35#
• 12 KB Goblet Squats 53/35#

Conditioning (part 1)
3 rounds for time:
• 25 cal Row
• 25 Wall Balls 20/14#
• 25 Med Ball Cleans 20/14#

Goal: 15 min.

Rest 5 min between workouts.

Conditioning (part 2)
9 min AMRAP:
• 3 Hang Power Cleans 155/105#
• 6 Push-ups
• 9 Deadlifts 155/105#

Goal: 9 rounds.

Cool-down
2 min:
• Walk on Treadmill or slow AirBike

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog