Every 2:00
7 bench press + 10 Dips
Go straight into Dips from press.
4 mins shoulder mobility
3 Rds for time:
15 Pull-ups
30 OH Walking Lunge 45/35
75 DU’s
Comp:
10 Bar mus
30 OH Walking Lunge 55/45
100 DU’s
First 4 mins: 60%
Last 3 mins: 70%
3 Rounds of:
AMRAP 3
300m Row
Then as many rounds as possible:
5 Squat Cleans
5 Jerks
* 3 min Rest
95/115/135
65/75/95
Comp:
135/155/185
95/115/135
15 mins to find:
1. Heavy 1 Rep
2. Heavy 10 Rep
For time:
1 Mile Run
50 DB Snatches 50/35
400m Medball Run 20/14
30 Pull-ups
20 Burpee Box Jumps 24/20
Sprint Love
3x200m
4x100m
5x50m
For time:
2 Rounds of:
150 DU’s
60 Sit-ups/30 TTB
35/25 Cal Row
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
95/65
Comp: 135/95
For time:
600m Run
15 KB Swings 53/35
15 Burpee Box Over Jumps
15 KB Swings 53/35
600m Run
15 Wallballs 20/14
15 Burpee Box Over Jumps
15 Wallballs 20/14
600m Run
*Box 24/20
10 mins to work up to a heavy 3
For time:
50 Push-Ups
40 Pull-ups
Then
10 Rounds of Macho Man 135/95
(3 Power Cleans+ 3 Front Squats + 3 S2O)
Comp:
40 hspu
20 Ring MUs/30 Bar
10 Rds macho man 185/135
For time:
2k Row
Then
3 RDS
20 DB Snatch 50/35
20 DB Box Step Overs
20 Wallballs 20/14
*Single DB for the step overs
Small increases, make all sets working sets!
Amrap 16
200m Run
20 Burpees to 6″ target
Max effort TTB
Score is TTB
Once you come off Bar set is complete, run and Burpee to begin next set…pick up where you left off
From the 0:00-5:00:
2 Snatch-Grip Push Jerks(behind the head)
1 Pausing Overhead Squat
From the 5:00-10:00:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
Stay medium weight
8 Rounds for Time:
6 Hang Squat Snatches (95/65)
30 Double-Unders
Comp:
135/95
