If you can break this into two session then absolutely do it. Strength on its own. Skill and conditioning later.
Strength:
A) Snatch to max (allow for 4 misses @ 90% or above) in 12 min then 75/2, 80/2, 85/2, rest 90sec-2min between sets
Rest 15 min and eat something
B) CJ to max (allow for 3 misses @ 90% or above) in 12 min then 75/2, 80/2+1, 85/1, rest 90sec-2min between sets
Rest 15 min
C) FS: Work to 3RM in 10 min
Skill:
EMOM x 6min: 2 DL @ 75% + 5/3 MU
*5/3 MU indicates 5 for men and 3 for women
Conditioning:
10x100m sprint: rest 4:1
Glory 
Spencer quick ? When you say sprint:rest 4:1 does that mean work to rest of 1 : 1/4? So if you ran a 100m in 20 you’d rest for 5?
Opposite. 10 sec run=40 sec rest
+1
nope other way around. rest 4 times what it takes to run the 100m
Spencer, what do you suggest eating during the 15 min rest on the strength work.
Thanks
protein and some fruit
Spencer, are the subsequent sets and percentages meant to be done based of the max for the day or true max? Thx!
yep off what you hit for the day
What does MU 5/3 mean? Is it to be done in the same minute as the dead lifts?
Good question. 5/3 is 5 for men 3 for women
Strength:
A) 85: 15lb PR, 65,70,70.
B) 125 clean: 115 CJ (PR 120) 95,100, 105
C) 130: 10 lb PR
Skill:
125lb ring pull-ups and assisted dips
Conditioning:
Done
this was awesome, I love the workload….tied my snatch PR (getting plenty of pop but still throwing myself too far forward when going under bar and cant hold it) 5 lbs off my CJ PR (pushing bar up as opposed to pushing myself under bar in jerk is killing me) and got FS for 3 only 10lbs less than PR
Snatch: 145#
CJ: 210#
3rep FS: 255#
DL: 330#
sprint avg: 14secs
Stout!
Snatch max 185
C&J 235
FS 275
DL at 305 and no muscle ups. Just chest to rings. I’m sure I don’t know what I’m doing cause I’ve never gotten one but have no problem in pull ups or dips.
Run. Most were 16 or 17 seconds.
Spencer,
I’m currently working through a quad pull/strain i think, is it best to avoid all heavy squat movements and do the lifts power with light squats, or does that defeat the purpose of the program, should i squat to tolerance, I havent squated heavy in around 4 weeks and starting to get really anxious lol, thanks for the programing and all that you do
I would stay away from heavy pulling and squatting until it heals. Light power movements from boxes should be fine
thanks for the help
Strength
A) 235: 175,190,200
B)305: 230,245,260
C)345
SKILL
A) 395, 5 MU 1st rd 3 each after-took 8:00 total min
CONDITIONING
Done on TM
Strength:
A) 135# (-15# PR). Though my PR is from hang and havent done heavy snatches for over 2months because of shoulder injure. Missed once 140# and an out of time.
100/2, 110/2 (1miss), 115/2 (1miss)
B) 170# (-5# PR). Went straight for 180# missed and again ran out of time.
130/140/145. No misses.
C) 205# (-10# 3RM PR) Went for 220# and didn’t get even 1 🙂
Skill: DL done @275#, MU: 1/2/2/2/1/1 (jumping)
Conditioning: subbed for rowing, no sprinting with ice all around and -20C
20/22/20/21/21/22/22/23/23/22
Strength
A) 115: 85,90,95 (missed once on 120 and ran out of time)
B)145: 115,120,125 (cleaned 150, missed jerk, ran out of time)
C)165
SKILL
A) 175, Banded MU, took 8:00 total min
CONDITIONING
Done (14-15 secs per 100)
Strength
A) 225 (10# under PR), 170, 180, 190
B) 275 (10# under PR), 205, 220, 235
C) 295 (20# PR)
Skill
DL 340, 5 first two rounds then 4
Conditioning – done
STRENGTH
A) 120
90,95,100
B) 165
125, 130, 140
C) 170
SKILL
195 + mu progressions
CONDITIONING
Done on treadmill
Gotta switch to Performance for the next 3 months…got a comp in March for work. Loved using these high percentages!
A) 175#, missed 190 4 times forward…135, 145, 155
B) 245, missed 255…185, 195, 215
C) short on time…just did a set at 225
Cond: 6 @ 16 sec, 4 @ 17 sec
Strength:
A. 155, 165, 185, 195, 205, 215(f) then I ran out of time
155×2, 165×2, 175×2
B. 185, 205, 225, 245 – ran out of time
185×2, 200×2+1, 210×1
C. 225, 255, 275, 285(pr)
Need to learn to manage my time better and get back on the bar
Skill:
2/5, 2/1, 2/2, 2/2, 2/2, 2/1
obviously Muscle Ups are a weakness
Conditioning: (had to row instead of run)
19.7, 18.8, 18.9, 19.3, 19.1, 19.4, 19.3, 19.8, 18.6, 18.9
Strength:
A) 175# (+5# PR). Missed once @ 165#.
135, 140, 150 no misses 90 sec rest on all
B) 215# (even). missed at 225 and 220# think i was pretty worn out by then since im sick.
165/175/185 no misses 90 sec rest on all
C) 265# (+10# 3RM PR) last rep at 265 was a struggle and was running out of time so didn’t try for 270 or 275.
Skill: DL done @295#, MU: 5 (33 sec rest), 5 (33 sec rest), 5 (33 sec rest), 3+2 (15 sec rest), 2+2+1 (no rest into last round), 1+2+1+1 this last set of MU’s took me a while… coming in with no rest the 2 DL’s were easy, the 5MU’s took me right into the close to 7 minute mark, was smoked.
Hour rest then
Conditioning: sprinted in almost pure darkness aside from the ends of the 100m had banks lights on at both sides…about 39 degrees out. All 10 sets between 13 to 16 seconds… kept rest between 55 and 60 seconds.
A. Snatch, up to 230 (miss 240), then 185×2, 195×2, 205×2
B. C&J, up to 300, then 225×2, 245×2+1, 255×1
C. FS, up to 335×3 (tie PR)
D. EMOM x6, 2 DL @ 355 + MU’s (3-3-4-4-4-2)
+
10 min AD (way to cold to run in WI)
12 sec hard, 48 sec easy (214 total cals)
Strength
A) prev. Max 205:
206 1lb PR – no misses until 210=1 miss. Hit 12 min.
1 miss at 85% in drop sets
B)prev. Max 256:
257 1lb PR (caught on toes) no misses hit 12 min.
C) 260 (rough today!)
SKILL
A) 315+ 5/2/1/1/1/1 M/U
CONDITIONING
Late, dark, cold outside
20 second max AD +1:20 rest
Total calories 167