3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max DB Deficit Push-Ups
1:00 Max DB Renegade Row
STATION 2
1:00 Max DB DL
1:00 Max DB Power Clean
STATION 3
1:00 Max DB Strict Press
1:00 Max DB Push Press
STATION 4
1:00 Max Burpees
1:00 Max Burpee Box Jump
AMRAP x 5 MINUTES
5/5 SA KB DL
5/5 Single DB Front Squats
5/5 Single DB Thrusters
20 Mountain Climbers
3 SETS*
8 SA KB or DB Deadlifts
8 SA KB or DB Cleans
8 SA Front Rack KB or DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
3 SETS*
8 SA DB Deadlifts
8 SA DB Cleans
8 SA Front Rack DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
4 ROUNDS FOR TIME
100′ KB Farmer Carry (70/53)|(53/35)
15 DBL KB Deadlifts
25 Wall Balls (20/14)|(14/10)
(Score is Time)
4 ROUNDS FOR TIME
100m DB Front Rack Walk
15 DBL DB Deadlifts
20 DB Thrusters
(Score is Time)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
1 ROUND
100m Jog
30’ Walking Knees to Chest
30’ Walking Quad Stretch
30’ Walking Lunge
30’ Walking Quad Stretch
30’ Toy Soldiers
200m Run
1 ROUND
10 Air Squats
10 Up Downs
10 Cossack Squats
5 Barbell Kang Squats
5 Burpees
5 Tempo Back Squats (31X1)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Back Squat*
*Start moderate and build to heavy.
(Score is Load)
3 SETS
ON A 5:00 RUNNING CLOCK…
20 Burpees
20 Sit-Ups
100m Run
Then in remaining time…
Max Wall Balls (30/20)|(20/14)
(Score is Total Reps)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate — receive in squat position. Goal is speed and accuracy. Use this as a warm-up for 2RM Snatch.
(Score is Load)
-Rest as Needed-
FOR LOAD
2RM Snatch*
*Reps do not need to be TNG. But athlete must get back to the bar without too much hesitation.
(Score is Load)
EMOM x 6 MINUTES*
ROUND 1:
1 – 45s Lunges
2 – 100m Run + Max Bicep Curls
*Progress in ROUND 2
1 – 45s Suitcase Lunges
2 – 100m Run + Max DB Deadlifts
Then …
ROUND 3:
1 – 45s Step Ups
2 – 100m Run + DB Hang Muscle Cleans
ALTERNATING TABATA*
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
ALTERNATING TABATA*
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
AMRAP x 16 MINUTES
400m Run
20 Box Jump (24/20)
20 Up-Downs
20 DB Hang Power Cleans (35/20)|(25/15)
(Score is Rounds + Reps)
AMRAP x 16 MINUTES
400m Run
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans
(Score is Rounds + Reps)