Use rack. Push press to overhead then Squat it for the prescribed reps
Build to 80% then hit 3 good reps.
Clean + Jerk + Jerk
Build throughout.
Suggested build:
50% x 5
60-70-80% x 2
AMRAP X 5 MINUTES
10 Ring Row
10 Up Downs
:20 Push-ups Plank
AMRAP x 5 MINUTES
MAX Calorie Bike
-Rest 1:00-
5 ROUNDS FOR TIME
10 Push-Ups
15 Sit-Ups
-7:00 Hard Cap on Part 2-
(Part 1 – Score is Cals / Part 2 – Score is Time)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MVMT 1 – Banded Lat Pull Downs
MVMT 2 – Bodyweight Russian Twists (As Fast As Possible)
(No Measure)
2 ROUNDS
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
Run 300m
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
EMOM x 15 MINUTES ( 5 rounds! )
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
3 ROUNDS (6 min cap)
5 Wide Stance Good Mornings
30’ Bear Crawls
5 Box Jumps
30 Mountain Climbers
5 Kang Squats
8-6-4-4
Sumo Deadlift
-Rest 1:30 b/t Sets-
(Score is Weight)
FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)
*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout.
(Score is Time)
200m Jog at conversational pace
Into …
2 ROUNDS
50m High Knees
50m Butt Kickers
10/10 Split Squats
10 Hollow Rocks
10 Arm Haulers
Into …
200m Run at workout pace
EVERY 2:00 FOR 8 SETS
200m Run
20 Alt. Lunges
(Score is Each Round for Time)
AMRAP x 5 MINUTES
100m Run
5 DB Up-Downs
5 DBL DB Russian Swings
5 DBL DB Deadlifts
3 SETS
10 Tempo Knees 2 Chest (2111)
15 Hammer Curls
15 DB Floor Press
(Score is Weight)
IN TEAMS OF 2…
FOR TIME
20 DB Devils Press (50/35)
30 Toes 2 Bar
400m Run
50 Cal Row
60 DB Power Cleans
*Split work evenly. Both partners will complete the 400m Run together.
(Score is Time)