A. 3 clean grip deadlifts, 2 hang power cleans, 1 split jerk, build to a max of the complex in 12:00
B1. 4x1-arm overhead DB carry, down/back
B2. TTB, 4x10
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AMRAP in 8:00
20 wall ball
15 HR push ups
10 power cleans (95/135)
A. max out Friday
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For time:
400 meter run
20 heavy alternating DB snatches
20 HR push ups
20 goblet squats
400 meter run
A1. Bench Press, 5x4, :30 rest
A2. KTE, 5x12, 2:00 rest
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Against a 3:00 clock, climb as high as you can through the ladder
1 burpee
1 thruster (65/95)
2 burpees
2 thrusters
3 burpees
3 thrusters
etc......
3:00 rest between sets
3 total sets
10:00 warm up- row/jump rope, shoulder mobility, then 3 rounds of 5 hang power snatches with just the bar and 5 wall ball
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A. Power snatch, build to a TNG 3RM in 12:00
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For time:
400 meter row
15 pull ups
25 KB swings
50 double unders
15 box jump overs
25 wall ball
400 meter row
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Not for time:
200 meter farmers carry
A. Squat clean, 10x1 @ moderate loads, begin a set every :60
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EMOM for 15:00
1st- 10 burpees
2nd- 10 alternating pistol squats
3rd- 100 meter sprint
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Not for time:
50 sit ups