Every 1:30 for 6 sets (9 min) –
5 Power Clean and Jerk 155/105
* UNBROKEN*
**If you cannot do the RX weight scale to a weight for unbroken sets everytime*
Every 1:30 for 6 sets (9 min) –
3 Tempo Deadlifts
tempo= X260
* Tempo pick the bar up at normal speed, 2 second pause at top, 6 second descend, no rest at floor*
For time:
Buy in-
400m Farmers carry 45/30
then…
12 rds
1 Clean 225/155
3 Bar facing Burpee
5 HSPU
*18 Min Cap*
*Any type of clean*
Strength: Every 90 sec for 5 sets 3 Deadlifts @ 87.5% of 1RM Re-grip after every rep Every 90 sec for 5 sets 4 Strict Presses @ 80% of 1RM Do Not Lean back or over extend!!!! For Time: 75 Wall Balls 20/14 50 Burpees 25 Snatches 135/95….yes you are squating!!!
E2MOM for 16 min 1 Power Clean + 1 Sq. Clean + 1 Hang Sq. Clean + 1 Push Press + 1 Split Jerk *Build in weight* For Time: 21 Thrusters 115/80 9 Ring M/U (15 Banded + 15 Dips, 20 RR + 15 Dips) 15 Thrusters 115/80 15 C2B Pull ups (20 Banded +…
With a partner, any way you would like complete: 1600m Run with Wall Ball (both run the mile, trade the ball as needed) 100 Partner Over Burpees (one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick…
6 min E.M.O.M. – Even Min. – 20 Air squats Odd Min. – 10 DB Snatches 45/35 5 (l) 5 (r) Strength/Skill – Shoulder Press 3-3-2-2-1-1 30-20-10 reps for time of: Push Press 115/85 Chest-to-bar pull-ups
E2MOM for 10 min 2 Below Knee Pause Snatch High Pull + 2 Below Knee Pause Power Snatch (3 second pause at position) Working Tech here 10-1 KB Complex 53/35 T2B x2 Air Sq. x3 *18 min Cap* KB complex = 2-KB Russian Swing + 1 2-KB Power Clean
Strength/Skill -Squat – 10 x 3 @ 80% For Time 3 Rounds 20 Deadlifts 20 Push-Ups 2 Rounds 5 Bar Muscle-Ups (Sub 10 Reps any Pull-up Variation) 200m Run 1 Round 20 Squat Cleans Advanced – 135/95 Beginner 115/80