A. Power clean, build to a TNG 5RM in 15:00
+
EMOM for 8:00
evens- 8 alternating DB snatches,
odds- 12 HR push ups
+
3 rounds for time:
14 wall ball
8 burpee pull ups
40 double unders
A. Clean grip deadlift, build to a TNG 3RM in 12:00
B1. CTB pull ups, 4x8
B2. TGU, 4x4
+
3 sets for even times:
8 hang power cleans (75/115)
300 meter row
:90 rest between rounds
:90 rest between rounds
A. 7:00 pistol squat practice
B1. Bench Press, 8-8-6-6-4
B2. Pendlay Row, 5x4-5
+
AMRAP in 12:00
250 meter row
10 power snatches (65/95)
12 burpees
14 wall ball
A. Squat clean + 1 front squat, 8x1, perform a set every :60
+
EMOM for 10:00
evens- 35 double unders or :30 double under practice
odds- 2-3 wall walks
+
For time:
30 KB swings
15 pull ups
25 KB swings
12 pull ups
18 KB swings
9 pull ups
A. 1 power snatch + 3 overhead squats, build to a max of the complex in 15:00
B1. Ring dips, 3x10-12
B2. Strict toes to bar, 3x7-9
+
3 rounds for time:
10 Shoulder to overhead (65/95)
10 burpee box jumps
200 meter run