A. 2 push press + 1 push jerk + 1 split jerk; x 5 rest 2-3 min
B. With a 3 minute running clock run 200m then in the remaining time:
– power snatches (75/45)
– burpee box jumps (24/20)
– double unders
– handstand push-ups
*rest 3 minutes between rounds
20 rep back squat (try and increase at least 5lb from last week’s)
For time:
– 50 KB Cleans (from ground) (1.5/1pood)
– 25 C2B Pull-ups
– 50 KB Snatch (from swing)
– 25 Burpees
Snatch pull-unders 3-3-3-3-3
then…
“Michael”
Three rounds for time of:
– Run 800 meters
– 50 Back Extensions
– 50 Sit-ups
12 min AMRAP:
3 Hang Power Cleans (185/115)
6 Box Jumps (24/20)
9 Toes2Bar
12 HR Push-ups
then…
500 m row x 2
OR
1 min on AD
OR
30 GHD sit-ups & back extensions
2 reps Front Squat + 1 rep Jerk; rest 3 min x 4 (building in weight depending on form)
then…
21-15-9 reps for time of:
– Front squat (95/65)
– Push Press
– 100 m run
AMRAP in 12 mins:
1 Power Snatch (115/75)
1 Bar Jumping Burpee
1 Pull Up
2 PS/ 2 BJB/ 2 PU, 3/3/3, 4/4/4, 5/5/5…
then…
May Challenge pt. II
A. Bench Press 3-2-1-1-1; rest 2 min
B1. 15 T2B; rest 20 seconds x 4
B2. 15 tall box jumps; rest 1 min x 4
C. Max handstand hold; rest 2 min x 3
Back Squat 20 rep max (increase load by 5 or 10 lb if able)
then…
13 min amrap
– 13 Deadlifts (185/115)
– 13 Butterfly Sit-ups (completely vertical at top)
– 100 m run