“You Go, I Go”

20 Rounds for Time — 10 each

Partner A completes:

• 10/8 cal bike OR 150m row
• 8 DB hang clean & jerks
• 6 box jump overs

Then Partner B completes the entire round.

Alternate until each athlete has completed 10 rounds.

DB: 50/35
Box: 24/20″

Time Cap: 28 minutes

“You Go, I Go”

20 Rounds for Time — 10 each

Partner A completes:

• 10/8 cal bike OR 150m row
• 8 DB hang clean & jerks
• 6 box jump overs

Then Partner B completes the entire round.

Alternate until each athlete has completed 10 rounds.

DB: 50/35
Box: 24/20″

Time Cap: 28 minutes

“You Go, I Go”

20 Rounds for Time — 10 each

Partner A completes:

• 10/8 cal bike OR 150m row
• 8 DB hang clean & jerks
• 6 box jump overs

Then Partner B completes the entire round.

Alternate until each athlete has completed 10 rounds.

DB: 50/35
Box: 24/20″

Time Cap: 28 minutes

Olympic Skill

Every 2:00 × 7

• 1 hang power snatch
• 1 power snatch

Build gradually.

Keep this around RPE 7–8. We’re training speed and positions, not testing a max. We do not do this movement often so lighter is better.

WOD — “Over & Under”

12-Minute AMRAP

• 8 alternating DB snatches
• 10 toes-to-bar
• 12 box step-overs
• 30 double unders

Scale TTB: hanging knee raises or v-ups.

No barbells in the WOD means once the lifting portion is finished, you can clear the floor.

Olympic Skill

Every 2:00 × 7

• 1 hang power snatch
• 1 power snatch

Build gradually.

Keep this around RPE 7–8. We’re training speed and positions, not testing a max. We do not do this movement often so lighter is better.

WOD — “Over & Under”

12-Minute AMRAP

• 8 alternating DB snatches
• 10 toes-to-bar
• 12 box step-overs
• 30 double unders

Scale TTB: hanging knee raises or v-ups.

No barbells in the WOD means once the lifting portion is finished, you can clear the floor.

Olympic Skill

Every 2:00 × 7

• 1 hang power snatch
• 1 power snatch

Build gradually.

Keep this around RPE 7–8. We’re training speed and positions, not testing a max. We do not do this movement often so lighter is better.

WOD — “Over & Under”

12-Minute AMRAP

• 8 alternating DB snatches
• 10 toes-to-bar
• 12 box step-overs
• 30 double unders

Scale TTB: hanging knee raises or v-ups.

No barbells in the WOD means once the lifting portion is finished, you can clear the floor.

Strength — Deadlift

5 × 4 @ RPE 7.5–8

Rest 2:00–2:30 between sets.

Then:

3 × 8 DB Bulgarian Split Squats/leg

WOD — “Fast Lane”

10-Minute AMRAP

• 10 KB swings
• 8 burpees
• 12 alternating DB front-rack lunges

Intent: Move continuously. Athletes should aim for 5+ rounds, so scale the DB/KB accordingly.

Strength — Deadlift

5 × 4 @ RPE 7.5–8

Rest 2:00–2:30 between sets.

Then:

3 × 8 DB Bulgarian Split Squats/leg

WOD — “Fast Lane”

10-Minute AMRAP

• 10 KB swings
• 8 burpees
• 12 alternating DB front-rack lunges

Intent: Move continuously. Athletes should aim for 5+ rounds, so scale the DB/KB accordingly.

Strength — Deadlift

5 × 4 @ RPE 7.5–8

Rest 2:00–2:30 between sets.

Then:

3 × 8 DB Bulgarian Split Squats/leg

WOD — “Fast Lane”

10-Minute AMRAP

• 10 KB swings
• 8 burpees
• 12 alternating DB front-rack lunges

Intent: Move continuously. Athletes should aim for 5+ rounds, so scale the DB/KB accordingly.

Strength/Skill

Every 2:00 × 6

• 1 Hang Power Clean
• 1 Power Clean
• 1 Push Jerk

Build to a technically heavy complex.

WOD

12-Minute AMRAP

• 6 Power Cleans (115/75)
• 9 Toes-to-Bar
• 12 Box Jump Overs

Strength/Skill

Every 2:00 × 6

• 1 Hang Power Clean
• 1 Power Clean
• 1 Push Jerk

Build to a technically heavy complex.

WOD

12-Minute AMRAP

• 6 Power Cleans (115/75)
• 9 Toes-to-Bar
• 12 Box Jump Overs

Strength/Skill

Every 2:00 × 6

• 1 Hang Power Clean
• 1 Power Clean
• 1 Push Jerk

Build to a technically heavy complex.

WOD

12-Minute AMRAP

• 6 Power Cleans (115/75)
• 9 Toes-to-Bar
• 12 Box Jump Overs

Strength

Strict Press

• 5 x 5 @ RPE 7.5

Accessory

• DB Floor Press – 3 x 10
• Ring Rows – 3 x 12

WOD

21-15-9

• Dumbbell Push Press (50/35)
• Pull-Ups

Then

• 400m Run

Time Cap: 15 minutes

Strength

Strict Press

• 5 x 5 @ RPE 7.5

Accessory

• DB Floor Press – 3 x 10
• Ring Rows – 3 x 12

WOD

21-15-9

• Dumbbell Push Press (50/35)
• Pull-Ups

Then

• 400m Run

Time Cap: 15 minutes

Strength

Strict Press

• 5 x 5 @ RPE 7.5

Accessory

• DB Floor Press – 3 x 10
• Ring Rows – 3 x 12

WOD

21-15-9

• Dumbbell Push Press (50/35)
• Pull-Ups

Then

• 400m Run

Time Cap: 15 minutes

Skill EMOM (15 Minutes)

Minute 1

• 5 Strict Pull-Ups
• (Scale: Ring Rows)

Minute 2

• Handstand Hold or Walk Practice

Minute 3

• 12 Hollow Rocks
• 12 Arch Rocks

Engine

25–30 Minutes Zone 2

Choice:

• Bike
• Row
• Run

Finish with 10 minutes of shoulder and hip mobility.

Skill EMOM (15 Minutes)

Minute 1

• 5 Strict Pull-Ups
• (Scale: Ring Rows)

Minute 2

• Handstand Hold or Walk Practice

Minute 3

• 12 Hollow Rocks
• 12 Arch Rocks

Engine

25–30 Minutes Zone 2

Choice:

• Bike
• Row
• Run

Finish with 10 minutes of shoulder and hip mobility.

Skill EMOM (15 Minutes)

Minute 1

• 5 Strict Pull-Ups
• (Scale: Ring Rows)

Minute 2

• Handstand Hold or Walk Practice

Minute 3

• 12 Hollow Rocks
• 12 Arch Rocks

Engine

25–30 Minutes Zone 2

Choice:

• Bike
• Row
• Run

Finish with 10 minutes of shoulder and hip mobility.