Skill: Power Clean
then…
4 rounds AFAP of
– 10 Power cleans (135/95)
– 20 Walking lunges
– 30 Double unders (x3 single)
– 40 Sit-ups
Front Squat
5-5-3-2-1
then…
3 rounds AFAP of
– 400 m run
– 21 KB swings
– 12 hand stand push ups
then…
Wall sit for time
Mobility w/ bands
then…
1RM weighted push-up in 10 min
then…
15 min AMRAP
– 10 wall ball shots (20/15)
– 10 toes to bar
– 10 box jumps (24/20)
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Deadlift
15 min build of to 3RM
then…
For time:
– 400m Run
– 15 Ground to OH
– 800m Run
– 15 Ground to OH
– 400m Run
Overhead Squat
5-5-5-5-5
then…
5 rounds
– KB swings 80-40-20-40-80x (1.5/1)
– HR push-ups 40-20-10-20-40x
– Box jumps 20-10-5-10-20x (24/20)
Weighted Pull-ups
3-3-3-3-3
then…
“Annie”
50-40-30-20-10
– Sit-ups
– Double unders
Skill/Strength:
Split Jerk 1-1-1-1-1
then…
Eight rounds for max reps of:
– Push press, 20 seconds (75/55)
– Rest 10 seconds
– Jumping alternating lunge, 20 seconds
– Rest 10 seconds
then…
TT Run:
– 400 m run
– 800 m run
