Workouts (Competitors)

Week 7 of 8: Tuesday Strength Clean Grip Deadlifts 3 Reps @ 80, 85, 90, 95, 100% of Max Clean & Jerk Pause for 2 seconds at the top of each deadlift. Weightlifting Every 2 Minutes for 6 Rounds 2 Pause...

Week 3 of 5: Monday Weightlifting Part 1 Every 3 Minutes for 6 Rounds 1 Snatch 1 Low Hang Snatch Begin @ 70% of Max Snatch & Increase to a Heavy Max for the Day Part 2 1 Snatch 1 x 1 Rep...

Open Cycle: Week 4, Saturday Strength Minute 0-1.5: 8 Push Jerks* Minute 1.5-3: 6 Push Jerks Minute 3-4.5: 4 Push Jerks Minute 4.5-6: 2 Push Jerks Then, Every 1.5 Minutes for 3 Rounds 8 Push Jerks At Your Starting Weight *Start at...

Week 1 of 4: Wednesday Conditioning 50 Russian Kettlebell Swings (70/53) 40 Kettlebell Suitcase Deadlifts (70/53) 30 Calorie Bike 20 Burpee Box Jumps (30/24) Strength Conditioning Every 2 Minutes for 6 Rounds 2 Thrusters + 1 Shoulder-to-Overhead Start at 55% of max clean &...

Open Prep: Week 3, Wednesday Prep 10/8 Calorie Bike 2 15' Legless Rope Climbs 8 Russian Kettlebell Swings (70/53) 3 Rounds Conditioning 30 Calorie Row 30 Deadlifts (225/155) 30 Handstand Push-ups 30 Box Jumps (24/20) 30 Bar Muscle-ups 16 Minute Time Cap

Week 1 of 6: Wednesday Weightlifting 6 Sets 2 Squat Cleans Rest 1.5 Minutes Between Sets Begin @ 65% of Max Clean & Jerk & Increase to Max 78% Strength Push Press 2 x 5 Reps @ 60% 1 x 4 Reps @...