A) Split Jerk 3, 3, 2, 2, 1, 1, 1 (find a heavy single off rack) – rest 2 min
B) 1&1/4 Front Squat 3, 3, 3, 2, 2, 2 – rest 2 min
C) 4x Partner Band Sprints + 8 Burpees AFAP @ 100% (down and back)
A) 7×2 Hi- Hang Snatch – rest 60 sec.
B) 3 rounds for total working time @90%:
– 400m run
– 15 UB Kettlebell swings (53/35)
– 15 Box jumps – step down (24/20″)
– rest 4 min
A1) 4X5 Weighted Strict Pullups – heaviest possible, rest 60 sec
A2) 4×6 Good Mornings – rest 60 sec
B) 3xME HSPU, Strict + Kipping – rest 90 sec
C) 2K Row For Time
A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec.
A2) 3xME HR Push-Ups – rest 60 sec.
B) 20 min EMOM:
– EVEN: 3 Power Cleans + 5 Burpees
– ODD: 20 Double Unders (40 singles)
A1) 4x 1.1.1.1.1 Press Cluster @ 80-90% (rest 20 sec btwn reps) – rest 20 sec
A2) 4×5 Pendlay Rows – rest 90 sec
B) 3x at 95%:
– 500 m row
– 25 thrusters (45/35)
– 10 pull-ups
– rest 3 min
A1) Build to a heavy Power Clean & Push Jerk in 10 minutes (not a one rep max)
B) For time:
10 Burpee Over-the-Box Jumps 24/20″
15 Power Cleans 135/95#
10 Burpee Over-the-Box Jumps 24/20″
20 Shoulder to Overhead 135/95#
10 Burpee Over-the-Box Jumps 24/20″
15 Power Cleans 135/95#
10 Burpee Over-the-Box Jumps 24/20″
C) Optional Finisher: 3xME Strict T2B or Hanging Pikes or Hanging Knee Raises – rest as much as needed
A) 7×2 Hang Snatch – rest 90 sec.
B1) 5×3 Snatch First Pulls @ 100%+ 1RM – rest 60 sec.
B2) 5×3 High Bar Back Squat @ 70% and building AHAP – rest 120 sec.
C) 3 Minutes Accumulated FLR
At 85% complete the following:
12 min AMRAP
– 10 Deadlifts (185/115)
– 5 Burpees
– 500m Row
-rest 6 min-
12 min AMRAP
– 10 KB Swings (53/35)
– 5 Ring Dips
– 400m Run
-rest 5 min-
Run 1 mile
