Strength
1a) Fitness: Press, 3×5 Linear Progression
Performance: Press, 5RM, then two drop sets at 90%
1b) Weighted/Strict Pull-Ups 3x ME (aim for 5-8 reps)
Conditioning
For time:
Strength
1) Fitness: EMOM for 10 minutes, one full snatch. Start light and work up in weight throughout. If form degrades then drop weight back down.
Performance: EMOM for 10 minutes, one full snatch with a three second pause at the absolute bottom. Start at around 75%; you may work up but there should be zero misses.
2) Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, work to a heavy single with a five second pause at the absolute bottom. Then do 3×3 @ 80% with no pauses.
Optional independent work:
3a) 3x 50m Overhead Axle Bar Carry
3b) 3x :30 Weighted Plank
Strength
1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 8RM, then two drop sets @ 90%
1b) Pendlay Rows, 3×10 AHAP
Conditioning
21-15-9
If you cannot do 10 quality push ups consecutively, then do push ups, not ring dips.
Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Work to a 3RM with a two second pause at the knee during the first rep only. Then two drop sets at 90% with no pauses.
Conditioning
Teams of two, OPWAAT, 15 minutes, as many rounds as possible:
0845 Weightlifting
1) Snatch, pause three seconds 2″off floor and three seconds in bottom of receiving position: 3@ 40%, 3@ 50%, 2@ 60%, 2@ 70%, 2@ 75%, 1@ 80%, then find max with zero misses
2) Push Press, work to a 5RM, then two drop sets @ 90%
1000 CrossFit
Working in teams of three, 30 minutes, as many rounds as possible: