snatch pull plus hang snatch
achieve 30 strict pull ups 60 med ball cleans, 90 push ups
every 90 sec do 5 dumbbell deadlifts before continuing 55/45 35/25
start with dumbbell deadlift
5 mins of max rep russian kettlebell swings
30 sec on 30 sec off
l holds
6 min
5 rounds for time
10 dumbell shoulder to over head 50/35 35/25
20 ft dumbbell bear crawl
5 dumbbell clusters
20 ft farmers carry
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
Max Effort 500m Row
3 sets 2 to 1 rest
20 min cap
800 m run/1000 m row/2 mile bike
directly into
15 bent rows 155/105
4 man makers
12 curtis Ps 155/105
8 devil press
9 shoulder to overhead
12 dumbell burpee deadlift
6 snatches
15 dumbell power cleans
3 sets max D wall walk
drop set into farmer carry
for time
20 thrusters 95/65 75/55
20 sdhp 95/65 75/55
20 push jerk 95 65 75/55
20 ohs 95/65 75/55
20 front front squats 95/65 75/55
ever min do two bar facing burpees
back rack lunge from rack
15 min cap
50-40-30-20-10
double unders/single unders 2/1
5-10-15-20-25
chest to bar pull ups/jumping pull up
5-5-5-5-5
burpees
partner
1 min max rep
row cal
dumbbell burpee @50/35
4 rounds rest 2 min
directly into
1 min max a a b
thrusters 75/55
4 rounds
5 sets 3 reps
3 back squats plus one behind the neck split jerk
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
for time
19 min cap
30 deadlifts 135/95 95/65
30 pull ups
20 hang power cleans 135/95 95/65
20 strict deficit hspu/decline hrpu
10 clusters 135/95 95/65
10 bar muscle ups/10 dips
back squat/front squat
1min on 2 min off rest 3 min
back squat
45/35
95/65
135/95
rest 3 min repeat with front squat
back squat and front squat total reps scored seperate.
from rack/no re rack
