Category

Hang-Power Clean: 3 on the minute for 10 Minutes @ 80-85 % of 1 RM Work 4 Rounds: AMRAP 3:00 12 Unilateral DB Thrusters 40/25 6 Toes-to-bar Rest 1:00 between rounds Midline  100 Ab-wheels for time..

Strength  Push-Press, 3-3-3-3-3  @ 90 % Find a heavy but manageable push press. Work  15-12-9-6 of: Power Clean 185/120# DB Push Press 50/35# Box Jumps 30/26” Midline  4 x 1 0 Toes to Bar

Back Squat: 2-2-2-2-2 @ 95% Dips  M.E stopping 1-2 Reps stopping before failure. (advanced – perform ring dips) Work 5 rounds for time of: 15 Wall Ball 20/14# 15 KBS 32/24kg Midline 3 X ME Weighted Plank Holds 45/25# – rest 60 sec.    

Strength  Overhead Squat 5×3 @ 60 – 70 %, focusing on proper form and quality of movement. Work: For time: 20 Clean & Jerks (anyhow) 155/105# 40 Bar Facing Burpees 15 Clean & Jerks (anyhow) 155/105# 30 Bar Facing Burpees 10 Clean & Jerks (anyhow) 155/105# 20 Bar

  Strength: Push -Press 5 x3 @ 75 – 85 % Work: 1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of: 50 6″ Target Burpees 50 Thrusters 75/55# 2) 5:00 AMRAP (all out effort) of: 20 6″ Target Burpees 20 Thrusters 105/75#  

Dead-Lift, 5×3 Handstand/ Handstand Push-ups  { practice or setup } Work For Time: 60 Yd Walking Lunge (Plate Carry OH)! 60 Double-Unders! 60 KB-Swings! 60 Double-Unders! 60 Yd Walking Lunge! (!Plate Carry OH)! M=45/53, W=25/35 Midline  75 Banded Good Mornings

Strength Split-Jerk, 3-3-3-3-3! Work For Time Power-Clean 10-8-6-4-2 Front -Squat 10-8-6-4-2! T-2-B 10-10-10-10-10 Run 200-200-200-200-200

Strength EMOM 7 Minutes: 1 Back Squat @ 90 % Break Power Clean and Jerk: 2-2-2-2-2 Work AMRAP 8 Minutes: 3-6-9-12…and so on, and so forth: Power Clean and Jerk (135/93) C2B Pull-Up

Work 5 Minute AMRAP: 7 Shoulder-To-OH 7 C2B Pull-Up! (M=115/W=75) Rest 4 Min Then, 5 Minute AMRAP: 7 DeadLift! 7 Bar-Facing-Burpee! (M=165/W=125)! Rest 4 Min’, Then,For Time: 400m Run, Then,21-15-9 KB-Swing Box-Jump (M=70/W=44  

Strength Front-Rack Weighted Walking Lunge 5×10 {moderate to heavy weight  and should be a challenge complete} { Double Kettlebell rack hold okay, but barbell prefered} Work For Time: 10-9-8-…1 Deadlift  225/155 Box Jump 24/20” *Athlete should focus on maintaining neutral s