Programming Week of 9/30/19 - Retest Week



Power Snatch

20:00 to build to 1RM


For Time - CAP 11

21 Bar Facing Burpees

21 Power Snatches

15 Bar Facing Burpees

15 Overhead Squat

9 Bar Facing Burpees

9 Squat Snatches

Scaled: Lateral Bar Burpee Step Overs, 95/65lbs

Rx: 115/80lbs

Comp: 135/95lbs

  • Power Snatches should be strung together, preferably no more than 5 sets to complete - don’t just go with singles. OHS should be 1-3 sets, squat snatches can be singles to finish. Retesting from 8/12



4 Rounds

3 Seated Broad Jumps

Rest :30

10 Barbell Good Mornings - tempo 2111

Rest 2:00

  • Target same weight on the good mornings as 9/13 but stick to the tempo


For Time - CAP 18

3 Rounds:

30/20 Cal Row

15 Chest to Bar Pull Ups


3 Rounds:

20 Alt DB Snatches 

15 Thrusters 

Scaled: 25/17 Cal Row, Ring Rows/Pull Ups, 35/25lbs, 75/55lbs

Rx: 50/35lbs, 95/65lbs

Comp: 50/35lbs, 115/80lbs

  • CTB should be completed in nor more than 3 sets, preferably 1 or 2. DB snatches and Thrusters in no more than 2 sets each



Front Squat

20:00 to build to 1RM


7 min AMRAP


On the Minute: 5 Deadlifts

Scaled: 14/10lbs, 165/115lbs

Rx: 20/14lbs, 225/155lbs

Comp: 30/20lbs, 245/165lbs

  • Score is total WB across the workout. Start with 5 deadlifts, then hit a set on each minute. DL should be unbroken every time. Only do the Comp weight on the DL if you’re doing it on the WB. Retesting from 8/14



Handstand Skills

15:00 Practice

  • Balances

  • Shoulder Taps

  • Handstand Walks


Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here


25 min AMRAP @ 80%

8 Dbl DB Snatch 

12 Cal Assault Bike

100ft KB Front Rack Carry (left)

100ft KB Front Rack Carry (right)

Scaled: 2 x 35/25lbs, 35/26lbs

Rx: 50/35lbs, 53/35lbs

  • Smooth and consistent movement throughout



Power Clean

20:00 to build to 1RM


16 min AMRAP

12 Hang Power Cleans (155/105)

12 Burpee Box Jump Overs (24/20)

12 Push Jerks (155/105)

12 Bar Muscle Ups

Scaled: 105/70lbs, 20/16”, Ring Rows/Pull Ups

Rx: 155/105lbs, 24/20”, Chest to Bar Pull Ups

Comp: 185/125lbs, 24/20”, Bar Muscle Ups

  • Keep both barbell movements to 2 sets each round, pulling should be no more than 3 sets each round


Comp Class


Clean + Split Jerk

Every 2:00 for 7 Sets

2 + 2 @ 70%


2 + 2 @ 70%

  • Build weight each round as possible, target 85% of C+J by final set, drop and reset between cleans, take the time to reset between jerks


OTM 15

Min 1: 3-8 Strict HSPU (unbroken)

Min 2: 30 Double Unders + 5 Overhead Squats @ 155/105lbs

Min 3: 50ft Dbl DB Overhead Walking Lunges @ 2 x 50/35lbs


5 Rounds

400m Run

30/24 Cal Row

30 Wall Balls @ 20/14lbs

9am Class

Teams of 3 - For Time - CAP 35 mins

2000/1600m Row

150 Wall Balls

125 Toes to Bar

100 Push Press

Scaled: 14/10lbs, Hanging Leg Raises, 95/65lbs

Rx: 20/14lbs, 115/80lbs

  • Reps can be split anyway between the team

Jon Colborn