Low Hang (below knee) + Hang Snatch: 15 Min to a heavy single Then… “All Over” – 6 Rounds 12 KB Box Step-overs, 70/53 (24″/20′ 9 Overhead Squats, 115/73 6 Burpees over Bar *Cash Out: 200m Overhead Carry, 70/53 *Time is recorded once 200m OH Carry is completed
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Overhead Squat Test 1RM Then…. 10 Rounds 15 Wall Balls 10 Toes to Bar
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Olympic Lifting -Pump Snatch: Build to a heavy in 15 minutes – Power Clean & Jerk: 5 x 1 @ 78%+ Endurance 2 Rounds 800m Run 30 DB Clean & Jerks 1200m Ski 30 Burpee Box Jump Overs 1 Mile Bike 30 Med Ball Clusters (med ball clean + med ball slam)
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Choose a Hero: Havana AMRAP in 25 minutes 150 Double-Unders 50 Push-Ups 15 Power Cleans 185/123 Or…… Choe AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups Or…….. Kyle Wilson AMRAP in 24 minutes 4 Bench Presses...
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WWPF- AMRAP 36 50 Push Press, 115/73 (mix reps anyway) 100m/100m OH Carry Relay 40 Cal Ski, switch EMOM 100m/100m OH Carry Relay 30 Synchronized KB Swings, 70/53 100m/100m OH Carry Relay 20 Hang Squat Snatches, 115/73 (mix reps anyway) 100m/100m OH Carry Relay 10 Synchronized BMU 100m/100m OH Carry Relay
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AMRAP 12 Minutes 200m Sprint 100m Walk AMRAP 12 Minutes-Wear a Ruck Pack 30/20 40 Step Ups 24/20 20 Lunges 3 Rope Climbs 15′ AMRAP 12 Minutes 45s Front Rack Hold-2 KBs Heavy 30 Back Extensions 45s Hollow Body Hold 30 Bicep Curls
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10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then….. Annie 50-40-30-20-10 Double Unders Sit Ups
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EMOM 10: Clean + Hang Clean + Jerk Then… “Triple Threat” – For Time (In any order, but must complete what you start) 400m Farmers Carry (around building), 70’s/53’s 30 Clean and Jerks, 135/93 2000m Row
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OHS 3×4 Then…. Not Cindy AMRAP 20 Minutes 5 Strict Pullups 10 Pushups 15 OHS 75/53
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Olympic Lifting: -Low Hang Snatch + Hang Snatch: Work to a heavy -Low Hang Clean + Hang Clean + Jerk : Work to a heavy Endurance AMRAP 17 MIN 60/50 Cal Bike – CASH IN 30 SDHP, 75/53 20 Push Press, 75/53 10 Burpees Over Bar AMRAP 17 MIN 1000m Ski – CASH IN 25...
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