Run 1 Mile
60 Power Snatch #135/#95
60 Burpee Box Jumps
60 Thrusters #135/#95
60 Burpee Box Jumps
60 Squat Cleans #135/#95
Run 1 Mile
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A.1 Bench Press –
2 Rounds
7 Reps @ 75%
5 Reps @ 80%
3 Reps @ 85%
A.2
15 Minute AMRAP
10 Burpees
15/12 Calorie Row
20 KB Swings
A.3
50 Weighted Ab Mat Sit Ups #50/#35
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A.1 Front Squat – 5, 5, 5, 5, 5
A.2
30 Thrusters #95/#65
Run 400M
30 Thrusters
A.3
3 Rounds
:30 GHDSU Hold
30 Ab Mat Sit Ups
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A.1 Power Clean – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
15 Toes to Bar
12 Dumbbell Reverse Lunges #50/#35
9 Dumbbell Clean and Jerks #50/#35
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A.1 Strict Press –
2 Rounds
7 Reps @ 75%
5 Reps @ 80%
3 Reps @ 85%
A.2
80 Calorie Row
100 Double Unders/ 200 Singles
800M Weighted Run #45/#25
100 Double Unders/ 200 Singles
80 Calorie Row
A.3
200 Ab Mat Sit Ups
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