A. Squat snatch clusters, 4 x 1.1.1.1; :10 rest between singles, 2:00 rest
B. strict pull ups, 3xME, rest as needed between sets
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AMRAP in 12:00
5 power cleans (95/135)
10 box jump burpees
15 knees to elbow
A. max out Friday
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“Death by Burpees”
1 Burpee on the min. every minute, adding 1 Burpee each minute. Continue to add 1 Burpee each minute until you can no longer continue
A1. Bench press, 5x5
A2. Ring rows/TRX rows. 5x10
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5 rounds for time:
10 alternating DB snatches
10 handstand push ups
10 box jumps, 20/24"
A. Back squat clusters, 3x 3.3.3 with :30 rest between singles, 2:00 rest between sets
B. Muscle up practice, work on transitions and deep ring dips
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3 sets (try to keep times even on each round)
18 thrusters (65/95)
18 pull ups
2:00 rest
A. Clean-grip deadlift, build to a 3RM
B. 2:00- ME wall walks
:60 rest
2:00- ME burpees
:60 rest
2:00- ME air squats
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AMRAP in 14:00:
7 toes-to-bar
9 kettlebell swings, 53/70
11 wall balls