A.1 Power Clean 5×3 @85% of 1 RM
A.2
15 Minute AMRAP
5 Burpees
10 KB Swings
20 Flutter Kicks
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4 Rounds (20 Minute Cap)
10 HSPU
10 Defecit Push Ups #45/#25
20 Hang Snatch #95/#65**
** Every time you drop the bar perform 5 Pull Ups
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A.1 Back Squat 3×5 Across @85% of 1RM
A.2
20 Minute AMRAP
Run 200M
5 Deadlifts
5 Burpees
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In teams of 3 perform:
“Grace”
30 Clean & Jerks #135/#95
Then…
“Jackie”
Row 1,000M
50 Thrusters #45
30 Pull Ups
Then…
21-15-9
Deadlift #225/#160
Run 400M
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A.1 Bench Press 5, 5, 5, 5, 5
A.2
Rowing Intervals – Max Effort
1 Partner Works while the other rests
1 x :30
1 x 1:00
1x 1:30
1x 2:00
1x 2:30
1 x 2:30
1 x 2:00
1 x 1:30
1 x 1:00
1 x :30
A.3 Complete 50 Evil Wheels
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A.1
4 Minute Tabata
20 Seconds on
Hollow Rock Hold
10 Seconds rest
20 Seconds on
Superman Hold
10 Seconds rest
A.2
12 Minute AMRAP
DB Overhead Lunges #45/#35- One length of Gym
10 Knees to Elbows
*If you bend your elbows on OH Lunges, drop and perform 10 DB push ups. Coaches will call you out!
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