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“The Educator”

AMRAP 21, in teams of 2:
   21 hang power snatches
   81 double-unders
   21 pull-ups
   81 double-unders
   21 1-arm overhead lunges
   81 double-unders
   21 toes to bar

Push or Bench Press- to 1RM.

  5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed betw sets. Find & record a 1-rep max.

Weightlifting Strength Re-Test for Progress

Back or Front Squat- to 1RM.

  5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1

Climbing. Rest as needed betw sets. Find & record a 1-rep max.

Weightlifting Strength Development Progressive Series- Week 10/12

Conventional or Sumo Deadlift:
Load:
 Set 1: 3 x 80%
 Set 2: 3 x 85%
 Set 3: ME x 90%

Weightlifting Speed & Strength Development

Every 90 seconds for 12:00:
 2 hang cleans, climbing
Ascending load. Cleans may be power, power+f-squat, or squat.

Gymnastics Strength, Skill & Conditioning Development

EMOM 12:
 Alpha: Hollow rocks, 30 sec
 Beta: Strict dips, 30 sec
 Gam: R-rows supinated, 30 sec

Monostructural/Gymnastics Conditioning, Long-Duration

“Noah”
 AMRAP 11:
 1 mile run or row
 Max pull-ups in time left
Then, on no rest:

“Delani”
 AMRAP 11:
 1 mile run or row
 Max box jumps in time left

Tri-Modal Conditioning, Long- Duration

“Krebs”
 2 rounds for time:
 25 handstand push-ups
 25/21 calorie row
 25 pull-ups
 25/21 calorie Assault bike
 25 sumo deadlift high pulls
 25 burpees over parallette

Weightlifting Strength Development Progressive Series- Week 9 of 12

Conventional or Sumo Deadlift:
Load:
 Set 1: 5 x 75%
 Set 2: 5 x 80%
 Set 3: ME x 85%

Weightlifting Conditioning, Short-Duration

From 0-10:00:
“Squat Snatch Isabel”
 For time,
 30 squat snatches