Cincinnati Strength & Conditioning
A. Squat snatch, 1 every :60 starting @ 65% of max and adding 10/5 every :60 – stop @ first miss, no exceptions
B. Back squat, 5-5-5 moderate; 2:00 rest
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Every :60 for 15:00:
1st: 10 glute-ham sit-ups
2nd: 10 alternating pistols
3rd: :30 row @ high breathing effort – no measure, just go
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Not for time – just get the work done:
50 burpee box jumps, 24/20
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Adjustments will be made for those who did not repeat 17.2 on Monday…
A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45
B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45
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5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together if hands are hurting from 17.2
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3 rounds for reps:
2:00 of (10 handstand push-ups + 20 wall balls @ 20/14 to 10 + 40 double-unders)
:60 rest
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For time @ 80-90% – begin immediately after final :60 rest from the 3 rounder:
400m run
30 Russian kettlebell swings, 70/53
200m run
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A. Squat snatch, 6 x 1 @ 70-75% max; begin a rep every :45
B. Squat clean & jerk, 6 x 1 @ 70-75% max; begin a rep every :45
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9:00 @ steady effort:
120 double-unders
60 wall balls, 20/14 to 10/9
Muscle-ups in remaining time
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For calories:
:60 row, Assault Bike, or ski erg – your choice, all-out!
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A. Squat snatch, 5 x 1 @ 70-80% max; begin a rep every :60
B. Squat clean, 5 x 1 @ 70-80% max; begin a rep every :60
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For time @ steady effort – just cruising through this:
60 row calories
50 wall balls, 20/14 to 10/9
40 toes-to-bar
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For time:
30 burpees w/2-hand touch to target 6-8” above standing reach
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10:00 muscle-up/DH2I & pistol practice – nothing fatigued…
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A. 1 squat snatch + 1 hang squat snatch, 10 x 1 light/moderate; begin a rep every :30
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Every :60 for 15:00 (5 sets of each):
1st: 15 unbroken wall balls, you pick load/target
2nd: unbroken CTB pull-ups up to 15 – select a number that will be repeatable across all sets
3rd: 30-60 unbroken double-unders or :30 max double-unders if 30+ isn’t there
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AMRAP in 3:00 – begin exactly 2:00 after completion of EMOM:
15/10 Assault Bike calories
15 burpees
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10:00 ring muscle-up and/or DH2I practice – nothing fatigued…
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On a single 18:00 clock that starts @ warm-up, establish the following in order:
3 rep moderate touch-and-go squat snatch
3 rep moderate thruster (from ground)
3 rep moderate touch-and-go squat clean
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AMRAP in 5:00:
Strict CTB pull-ups
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Every 7:00 for 3 sets:
:60 Assault Bike @ 95-97% effort
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