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Weightlifting. Week 10
Dynamic effort
7 x on every 90sec Snatch cluster 1.1 (10sec)
Build to heavy

Conditioning.
Teams of 2
12min Amrap
10 Lateral burpee over DB
10 Dual DB snatch
10 Target burpee
5 Bar muscle up (10 CTB/Pull/Ring row)

A. 5min easy AAB/Row.
Into
B. 20min Amrap
10/7 AAB cal or 15/10 Row cal
30sec Hollow hold
50m/arm KB Farmers carry
Into
C. 5min easy AAB/Row

Strength. Week 10
Max effort Strict press

Conditioning
3 x 3min Amrap/60sec Rest.
Performance.
3 Kipping handstand push up
3 Deadlift
6 Khsp
6 DL
Add 3 reps each rd.
Restart each Amrap.

Fitness.
Push up.
Dual KB Deadlift.

See whiteboard for Scaled/RX/RX+

Gymnastics
Handstand walk progressions

Conditioning. Teams of 2
800m run
Into
6min Amrap
100 Double unders
20 Alt DB power cluster
Into
800m run
Into
8min Amrap
CF Open 17.1

Strength. Week 10
A. Max effort 2 position pause Back squat
B. Single leg foot elevated glute bridge

Conditioning.
10min Amrap
2rds
16 Alt Mixed DB carry reverse lunge
8 T2B/T2R
2rds
8 DB power cleans
8 T2B/T2R

Dynamic effort Upper.
10min omem
1 Push press + 2 Power jerk (Light/Speed).

Conditioning.
4-5 rds.
4 D-ball GTS.
12 Stoh.
200m Run.
Rest 90sec after each rd.

See whiteboard for Scaled/RX/RX+

3rds.
60sec Dead bug with wall ball.
2min Rest.

Skill.
Deadlift
SDLHP
KB swings: Russian/American

Conditioning
8min Ladder
2 Russian swings
2/arm SA KB Thrusters
2 Hanging knee raises
Add 2 reps each rd

Weightlifting. Week 9
Dynamic effort
10min omem.
3 position Power clean

Conditioning
Performance
A. 6min omem. 30sec work/30sec rest.
Odd. Thrusters.
Even. DU.

Rest 3min.

B. 6min omem. 30sec work/30sec rest.
Odd. DB Box step overs.
Even. Shspu.

See whiteboard for Scaled/RX/RX+

Fitness.
See whiteboard.

Endurance.

Choose Row/AAB/Ski

Pyramid intervals.
1min. 60sec Rest.
2min. 60sec Rest.
3min. 60sec Rest.
4min. 60sec Rest.
5min. 60sec Rest.
4min. 60sec Rest.
3min. 60sec Rest.
2min. 60sec Rest.
1min.

Strength. Week 9
A. Max effort Dead stop Narrow grip bench press
B. Axle bar skull crushers + Hanging KB

Conditioning.
8min Amrap
10 Hand release burpee pull up
20 (5/arm) Hang DB C&J

See whiteboard for Scaled/RX/RX+