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:
– 800 m running
– 12 single muscle-ups (3 pull-ups/3 dips per muscle up)
– 250 DU’s
– 100 lunges
– 25 HSPU strict and kipping mix
– 50 back squat (135#/95#)
(focus on execution of each movement, no fatigued reps)
Optional After-Party: 30 GHD sit-ups/30 Back Extensions
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:
Perform the triplet:
– 3 hang power clean – 135#/95#
– 5 HSPUs
– 20 squats
(after every 3 rounds you must perform 30 Double Unders)
Front Squat 1RM
5-3-3-1-1-1
then…
1-1-1-1-1
* move up in weight if able
50 TGUPs NOT for time
– pick the heaviest weight you can
Build up to a heavy Jerk in 4-5 tries
then…
“J-Hard is 26”
4 rounds of:
– 26 lunges (13 each leg)
– 26 KB swings (1.5/1)
– 26 abmat sit-ups
*rest 2, 3, and 4 min after rounds. Go hard!
Weighted push-ups
3-3-3
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
*Record total number of pull-ups
