3 sets @ max effort:
4 TnG Power Clean
6 burpees AFAP
(rest 3 min b/t sets, same weight per set, faster per set)
then…
2 sets:
1 min AMRAP thrusters – 95/65#
1 min AMRAP toes to bar
rest 6 min b/t sets – high speed, high turnover is goal
then…
– 800 m run for time
Strict Weighted Pull-Ups
3-3-3-3-3
then…
for time:
– 21 KB Swings
– 21 Pull-ups
– 42 Double Unders
– 200 m run
– 15 KBS
– 15 Pull-ups
– 30 Double Unders
– 9 KBS
– 9 Pull-ups
– 18 Double Unders
– 200 m run
“The Chief”
Max rounds in 3 minutes of:
– 3 Power cleans (135/95)
– 6 Push-ups
– 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Start where you left off on the previous round.
Deadlift 5-5-5
then…
In 12 Minutes:
30 Box Jumps 24/20″
10 Push Press 95#/65#
20 Box Jumps
20 Push Press
10 Box Jumps
30 Push Press
With the remainder of the time complete…
AMRAP of: Burpees
*Score is number of burpees
In 45 min accumulate at an easy pace broken up in any way:
Hang Squat Snatch
2-2-2-2-2 (try to exceed what you hit last Thursday)
For time:
– 400 m run
– 15 Power snatches (115/75-95/65-65/35)
– 20 Burpees
– 15 Power snatches
– 400 m run
Four sets of:
Good mornings x 5-7 reps – slow and controlled
Rest 20 seconds
Push-Ups x 10-25 reps @ 1010 – C2G if able
Rest 3 minutes;
then…
5 rounds of:
– 7 burpees
– 20 double unders
– 50 m sprint (walk back)
*rest 1.5 minutes when you get back to the gym
A. Hang Power Clean x1/Push Press x 3/Jerk x 1; rest 2 minutes x 3
B. On an 18 min countdown timer: