5 Week Classic Lift Cycle 3.6

A) Lift

  • Snatch – max for day

  • Clean and jerk – max for day

  • Front squat – max for day

  • Good morning – 3 x 10 (weight by feel)

 

B) 3 Rounds:

  • 7 burpee pull-ups to T2B

  • Sprint down and back on turf

“French Fried”

22 min AMRAP Partner WOD:

  • 30 DL: Ping-pong (switch partners every rep) (135/115)

  • 4 Muscle-ups each (x2 dips and rows): Partner does box jumps

  • 2 rope climbs each

  • 8 pistols (L+R =1) with plate (25/10)

  • 2 HSPU each with partner holding legs

  • Last 2 minutes: max row, can switch as needed

 

*Warm up ends with15 burpees. Shirts come off transitioning to WOD

 

5 Week Classic Lift Cycle 3.3

  • Power snatch + snatch – 65% (of snatch) x 2 sets; 70% x 3 sets

  • Clean pull – 3×3 @95% (of clean)

  • Clean deadlift – 3×2 @105% (of clean)

  • Back squat – 5×2 @80%; follow each set immediately with 3 box jumps

5 Week Classic Lift Cycle 3.1

  • Snatch – 3×1 @80%

  • Clean and jerk – 3×1 @75%

  • Snatch pull – 3×3 @95% (of snatch)

  • Snatch deadlift – 3×3 @105% (of snatch)

  • Front squat – 5×3 @80%; follow each set immediately with 3 box jumps

5 Week Classic Lift Cycle 2.5

A) Rest ( for anybody who will not miss a day.)

OR

B) 30 minute AMRAP of: (For those who will miss a day or more)

  • 4 muscle ups (bar or ring)

  • Run 200 m

  • 5 HSPU

  • Run 200 m

  • 6 KB situps @ 55/35 lbs.

  • Run 200 m

5 Week Classic Lift Cycle 2.4

A) Lift: 
  • Jerk – max for day; 3×2 @80% of that

  • Mid-hang snatch – 3×3 @70%

  • Mid-hang clean – 3×3 @70%

 

B) 2 rounds For Time:

  • 5 shoot throughs on 20" box.

  • 15 wall ball shots @ 20/14 lbs.

  • 30 double unders

5 Week Classic Lift Cycle 2.3

  • Snatch – 3×1 @70%

  • Clean and jerk – 3×1 @75% x 1 x 3

  • Clean pull – 3×3 @90% (of clean)

  • Clean deadlift – 3×3 @100% (of clean )

  • Back squat – 5×3 @75%; follow each set immediately with 3 box jumps