This is an AMRAP with a twist – while you’ll know the movements, you will not know the time domain. Coaches will call out 30 seconds left so you can make a hard final push, but you won’t have notice prior to that. Choose a weight that you can do the hang power cleans unbroken while you’re fresh. When transitioning from the last deadlift to the first hang power clean, do not just do a power clean – do a full deadlift and then a separate hang power clean. Same thing goes for the last hang power clean into the first front squat – don’t do a hang clean. Your score will be total rounds and reps completed. AMRAP in ??? 15 pull-ups 12 ring dips 9 deadlifts, 135/95# 6 hang power cleans, 135/95# 3 front squats, 135/95#Read more

Find a 1 rep shoulder press from the racks – make sure those knees don’t bend! Push press weight should be something you can do the 10 reps in one or two sets. (You’ll need to clean it from the ground first) Scale double unders to a manageable number if needed. Strength 1RM shoulder press Conditioning 5 rounds for time: 10 push presses, 115/75# 15 box jumps, 24/20″ 20 burpees 25 double undersRead more

A 1 1/4 front squat will train you to get out of the bottom of a clean better. Take the bar out of the rack and do a front squat, except you only come back up a 1/4 of the way, go back down and then back up the full way. You will do this in sets of 3 and find the heaviest weight possible. The AMRAP is a simple triplet of toes-to-bar, wall balls, and running. Each of these represent a different category of movement: gymnastics (toes-to-bar), weightlifting (wall balls), and monostructural (run). Even though the wall ball isn’t a barbell, it’s still considered a weightlifting movement because we’re moving an external load and as you can imagine, a thruster is a very similar movement. Strength 1 1/4 Front squats 3, 3, 3 Conditioning AMRAP in 16 minutes: 15 toes-to-bar 25 wall balls, 20/14# run 400mRead more

Build up to a heavy or max snatch in the first part of class. Then we have a benchmark: “Isabel.” This is 30 snatches for time and is intended to be power snatches. If you cannot do the prescribed weight, use about 75% of your 1 rep. Strength 1RM snatch Conditioning “Isabel” 30 snatches, 135/95#Read more

The arm and chest muscles tend to reach failure much quicker than the leg muscles, so hitting a 10 rep max is tricky. If you fail at rep 7 or 8, you’ve just expended a lot of energy and will need to drop a significant amount of weight off the bar. Make smaller jumps as you’re progressing and be conservative with your first attempt at a 10 rep max. The metcon is a simple couplet of deadlifts and push-ups. You may need to scale the number of push-ups per round. Strength 10RM Bench press Conditioning 5 rounds for time: 10 deadlifts, 225/155# 25 push-upsRead more