For time:
400m run
100 DU’s
500m Run
50 Wallballs
600m Run
60 Deadlifts 135/95
700m Run
30 Burpees
800m Run
*30 min time cap
Scaled: run 300m every time
Comp:
150 DU’s
75 DL 135/95
60 Wallballs
30 burpees
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks
AMRAP 12
3 Rds of “Macho Man” 135/95
25 Sit-ups
Each round has 52 reps
Comp: 175/125
20 Ghd sit-ups
*each rd has 47 reps
Power Snatch Technique
On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Snatch*
*3-Position Snatch:
1 High Hang Power Snatch (high thigh)
1 Hang Power Snatch (knees)
1 Power Snatch (floor)
AMRAP 12:
9 Strict Pull-Ups
6 Hang Power Snatch (135/95)
9 Strict Handstand Pushups
15 Deadlifts (135/95)
Scaled: banded strict pull-ups
Seated dumbbell press
3 RFT
400m Run
20 Wallballs 20/14
15 SDHP 95/65
10 Burpees
2 min Saddle stretch
1 min pigeon each leg
2 min Straddle stretch
1 min band shoulder each arm
2 min frog
First 5 rounds across
Last 5 increasing
AMRAP 15
60 Cal Row
50 Push ups
40 Box Jumps 24/20
30 DB Snatch 50/35
20 C2B
Comp: 20 bar MU’s
On the minute x 10:
Min 1-5: 2 reps
Min 6-10: 1 rep
Build up to a heavy 1
3 RFT
75 DU’s
10 Power Cleans 135/95
Directly into
3 RFT
15 TTB
10 S2O 135/95
3 seconds down
2 second pause in bottom
For time:
10-8-6-4-2
Deadlifts 185/135
Burpee over Bar
*Single Arm DB OH Walking lunge 50’
50/35
Comp: 225/155
Double KB OH lunge 53/35
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
1-2-3-4-5-6-7-8-9–10
Power Snatch 95/65
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
EMOMx 20
Min 1 – 20 KB Swings 53/35
Min 2 – 25 AbMat Sit-ups
Min 3 – 24 DB Reverse Lunges
Min 4 – 15 Pull-ups
Min 5 – Rest
*35/25# DB in front rack or goblet
Comp: 50/40# DB
20 pull-ups
