1) AM: Upper Strength, Gymnastics Skills (HS, HS Walks, and optional: MU, Pullup Quota), optional conditioning/WOD, &/or other quota work. Daily stretch/mobility.

2) PM: Oly lifts & Auxiliary ,Gymnastics Skills (MU, HS, & Pullups, etc), WOD 1 (Sprint/Heavy), WOD 2 (Conditioning type), Quota & Skill Work: Pullups, and optional HS, HS Walks, etc.

(Note: Lift % based on top classical lifts. In some cases Work sets listed only)

*Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume!

Level 1, 2, and 3: (match or beat last week/past numbers)

Plan A: ‘I feel good, let’s do it!’ Follow listed workout as stated.

Plan B: ‘I’m wrecked, what should I do?’

Technical Tighteners: technical tightening and active recovery-should feel great, tighten positions, technique, and no pain. No weight, just bar and tech plates.

(note: Rep 1: Hip/Power position-static position, no down & up momentum, Rep 2: Hang at knees-down & up action starting upright, come down to knee, then go , Rep 3: Floor-full lift from floor w/smooth tempo).

NOTE: just bar and technique plates. If use weight: no more than 40%.

1) Snatch: 3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full snatch)

NOTE: just bar and technique plates. If use weight: no more than 40%.

2) Clean: 3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full clean)(optional: can power jerk last rep)

(Note: this replaces the lift specific work only. The upper body and auxiliary work should all be done)

CrossFit Hyrbid Oly: (and/or classical Oly below): ***Regionals Competitors don’t do this, see below for your work

A) Jerk Sotts: 5s *3 x3 work sets (10 min)

B) TnG Pw Cl: x5rm, 85% of 5rm x10-f, 70% of 5rm x15-f (all unbroken-straps if needed)

C) Jerks: x5rm, -5%x5, -5%x5, -5%x5, -5%x5 (after RM, no more than 2 min rest)

D) STOH (TnG Push Press or Push/Power Jerk): 10rm, -10% x10, -20% x10 (2 min rests)

A) Clean Sotts (jerk grip) x5*3 x 3 sets (10 min)

B) Muscle Snatch: work to top set of x3, x2, x1

C) NHNF Sn up to top 321 (~80% of regular snatch +) (NHNF: No hook, no feet movement-feet start with receive position

a. Purpose: Cutting out the fat of the lift by improving center of gravity with the bar and timing getting under the bar without excessive 2nd pull.

D) Snatch-Pick one based on needs (30 min):

i. Snatch High Pull + Pw Snatch (or full) : to top x1+1 (~70-75%+) x 3-5 sets (90 sec rests)

b. Snatch from blocks at knee to top x3,2,1

1. Purpose: Power/speed development in 2nd pull, speed under the bar, recovery

c. Speed/Consistency/Recovery: Pw Sn-to top x3,2,1 (or 3 Part top down pw)

d. Consistency/Specific Conditioning: Sn x3,2,1 (all at 80-85%+ of Monday with NO misses)

E) C&J-Pick one based on needs (15-20 min):

i. 3 Part (top down) Clean Series (or power) (Power Jerk last rep): 3,2,1 (x3: Rep 1: High hang, Rep 2: Hang at knees Rep 3: Floor, x2: Rep 1: Hang at knees, Rep 2: Floor, x1: Floor)

1. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, meeting the bar high with chest/elbows up fast. Working top down to develop speed at hip and transfer to lift from the floor.

b. Speed/Consistency: Pw C& Pw J 3&1, 2&1, 1&1

c. Consistency/Specific Conditioning: Clean 321 at ~70-80% of Monday’s lifts (no more).

D) Rack Jerks (if didn’t do yesterday): to top 2×3-5 sets. Work to top x2, then drop ~5-10% for 2-4 more sets. Sets/Warm-ups (% based on 3rm): 40% x3, 50% x 3, 60%x3, 70%x3, 80%x2-3, ~85-90% x2, 92-95%x2, ~95-100%+ x2…(keep going if good). Then: drop 5-10% or 5-10kg+ and 2s x2-4 more sets w/2-3 min rest.

E) Optional: Jerk Support/Aux: Recoveries/Lockouts 321*3 or Jerk Drives x3x3 (if didn’t do Tuesday)

*Optional: Jerk corrective: if experiencing hip/leg rotation/dominance issues-perform 3+ sets x5-10 reps (bw->weighted optional) of opposite leg split squats (opposite of forward split leg w/optional bar overhead).

F) Push Press: 5s x1-3 sets (or x5rm, -5%x5, -10%x5, OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps, OR just to 5rm) (~10-15 min)

G) Optional: Snatch Grip BN Push Press: 5s x1-3 sets (or x5rm, -5%x5, -10%x5, OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps, OR just to 5rm) (~10-15 min)

‘Walk too wall’: (warm-up: ~1-2 sets of hand raises/hs)

Start at 2 feet away: take 3 consecutive attempts to walk to wall. When complete 3 successful in a row MAY back up 1-2 more feet (continue same approach: at new distance, once complete 3 successful MAY back up 1-2 feet further)

10 Min-AMRAP: (warm-up: ~1-2 sets of hand raises/hs)

WODs: Regionals/Games Competitor’s only (others: go to Upper Strength)

Oly Work For Regionals Competitors-

Work up to a heavy 321 Pw Snatch or Snatch (use this as a warm -up for event 4)

Event 5 begins 1 minute and 40 seconds after this event ends.

Each athlete will have two 20-second windows to attempt the lift with 80 seconds rest between windows.

25 unbroken snatches FBT at 65-75/85-95, rest 60s, then 25 unbroken snatches at: 55/75

15 total climbs. 1 Climb on the 30s for as long as possible. Then on the 45s. Then on the 60s.

Upper Strength: Regionals/Games Competitor’s perform in AM

A) Military Press (or DB Press): 5s x3-5 work sets

*Recommended warm-up sets in parenthesis may be adjusted as needed

B) HSPU-Kips: 5s x3-5 work sets *HSPU Scales (progress/regress): *bands/blocks/cannon>deficit>parallettes>ring HSPU>free>weighted (Kips to negatives plan B only)

*Recommended warm-up sets in parenthesis may be adjusted as needed

C) Ring Dips: 5s x3-5 work sets (tempo: 3 sec lockout & 4 sec neg. OR: 3sec lockout & 3 sec pause at bottom & controlled neg.)

*Recommended warm-up sets in parenthesis may be adjusted as needed