On and Off Duty Rest day Roll and Stretch 15 minutes
Off and On Duty Oly Lift Hang power clean 5-5-3-3-1-1 Fran 21-15-9 reps for time of: 95-lb. thrusters Pull-ups
Off Duty Oly Lift Clean and jerk Technique 10 minutes, max 75% of 1RM 7 rounds for time of: 95-lb. sumo deadlift high pulls, 10 reps 10 ring dips On Duty 4 rounds for time of: 95-lb. sumo deadlift high pulls, 10 reps 10 ring dips
Off Duty Nancy 5 rounds for time of: 400-meter run 95-lb. overhead squats, 15 reps On Duty Nancy (Scaled) 4 rounds for time of: 400-meter run 95-lb. overhead squats, 10 reps
Off and On Duty Rest Day Snatch technique 10 minutes Roll and stretch 15 minutes
Off Duty Jennifer Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box On Duty Jennifer (Scaled) Complete as many rounds as possible in 13 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box
Off Duty 4 rounds for time of: 30 push-ups 115-lb. front squats, 20 reps 115-lb. push presses, 20 reps 30 GHD sit ups Oly Lift Prog W12D2 Clean and Jerk 15 minutes to establish 1RM Clean and Jerk On Duty 4 rounds for time of: 30 push-ups 115-lb. front squats, 10 reps 115-lb. push presses,…
Off Duty 10 rounds, each for time, of: 100-meter sprint Rest 90 seconds On Duty 4 rounds, each for time, of: 400-meter sprint Rest 2 minutes Note: Testing for the Clean and Jerk Thursday
Off Duty Snatch 20 minutes to find 1RM On Duty Rest Day
Off and On Duty Barbell Turkish get-up 1-1-1 reps (left arm) Barbell Turkish get-up 1-1-1 reps (right arm) Single-arm barbell overhead squat 1-1-1 reps (left arm) Single-arm barbell overhead squat 1-1-1 reps (right arm) Single-arm barbell snatch 1-1-1 reps (left arm) Single-arm barbell snatch 1-1-1 reps (right arm) Oly Lift Prog W12 Testing week, 1…
