A.1 Hang Power Snatch – 3, 3, 3, 3, 3
A.2
3 x 5:00 AMRAP
45/30 Calorie Assault Bike
5:00 Minute AMRAP
9 Power Cleans #95/#65
21 Double Unders/42 Singles
Rest 5:00 Minutes
30/20 Calorie Bike
5:00 Minute AMRAP
6 Power Cleans #135/#95
21 Double Unders/42 Singles
Rest 5:00 Minutes
15/10 Calorie Bike
5:00 Minute AMRAP
3 Power Cleans #165/#115
21 Double Unders/42 Singles
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A.1
20 Minute AMRAP
Run 400M
20 Jumping Lunges
A.2
3 Rounds
20 Ipsilateral Deadbugs
20 Russian Twists
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A.1 Deadlift – 7, 7, 7, 7
A.2
15 Minute AMRAP
5 Strict Pull Ups
10 Overhead Squats #95/#65
15 Deadlifts #95/#65
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A.1 Press – 7, 7, 7, 7
A.2
On the 5:00 x 6 Rounds
10 Alternating Single DB Power Clean & Jerk #50/#35
Run 400M
100 Meter Single DB Farmers Carry
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A.1
15 Minute AMRAP
20 Odd Object Ground to Overhead
20 Lateral Hops Over Odd Object
20 Burpees
20 Lateral Hops Over Odd Object
A.2
3 Rounds
20 4 Way Deadbugs
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5 Rounds
60 “Dot Hops”
40 Sit Ups
20 Push Ups
10 Reverse Burpees
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