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With a running clock to 30 min-
0:00
21-15-9
Power Clean 135/95
HSPU
At 10:00
15-12-9
Hang Squat Clean 135/95
OHS 115/85
(one bar)
At 20:00
12-9-6
Squat Clean 135/95
HR Push Up
At 27:00
MAX D/U
Strength Back Squat 70%x4 75%x4 80%x4 X 3 16 minute A.M.R.A.P. 2,4,6,8……. Box Jumps 24/20 Alternating DB snatches Prisoner Get Ups (we can scale)
A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (225/155 lbs) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans (185/135 lbs) 8 Chest-to-Bar Pull-Ups Rest 3 minutes, and then… A3. Complete as many rounds…
10 min to complete 4×10 bent over BB row 4×12 Single Leg RDL (6 each leg, heavy if form is perfect) 4×12 Supine ring row 18 min AMRAP 7 Power Cleans 135/95 7 Lat burpee over bar 200m Run
The Don- 66 Deadlifts 110/70 66 Box Jumps 24/20 66 KBS 53/35 66 K2E 66 Sit Up 66 Pull Up 66 thruster 55/40 66 Wall Ball 20/14 66 Burpees 66 D/U
Strength/Skill – Shoulder Press 3-3-3-3 2!-15-9 Deadlifts 225/185 Wall Balls 20/14 30 Double Unders
Strength/Skill – EMOM x 10: 3-5 Overhead “Pause” Squats (hold bottom for 3 full seconds) – not about going heavy, but improving your bottom position. So you will be going pretty light. AMRAP 15: 100m KB Farmer’s Carry 3 KB Cleans 6 KB Push Presses 9 KB Front Squats You choose the weights. Focus on…