Power Clean and Jerk
Build to Heavy Single
15-12-9:
Burpee Box Jumps (24"/20")
Power Clean and Jerks (115/85)
Sumo Deadlift
Build To a Heavy Set of 3
AMRAP 15:
60 Double Unders
20/15 Calorie Bike/Row
15 Deadlifts (185/125)
For Time:
Buy-In: 1k Row
30-20-10:
American Kettlebell Swings (53/35)
Burpees
Cash-Out: 1k Row
Thruster
Build To A Heavy Set of 3
5 Rounds:
1 Minute Toes to Bar
1 Minute Box Jumps (24″/20″)
1 Minute Wallballs (20/14)
1 Minute Rest
For Time:
4 Rounds
400m Run
20 Alternating DB Snatches (50/35)
20 Pull Ups
20 Goblet Reverse Lunges (50/35)
BEST DRESSED GETS A FREE SHIRT!
3 Rounds For Time:
750/650 Meter Row
50 Air Squats
15 Hang Power Cleans
Barbell: 115/85
Overhead Press
Build To A Heavy Single
AMRAP 12:
3 Push Presses
3 Toes to Bar
3 Calorie Bike
6 Push Presses
6 Toes to Bar
6 Calorie Bike
… Add 3 Reps Every Round
Barbell: 95/65
AMRAP 20:
60 Double Unders
30 AbMat Sit-ups
15 Burpees
Snatch Complex On the Minute x 8:
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
For Time:
40/30 Calorie Row
40 Power Snatches (75/55)
40/30 Calorie Row
AMRAP 16:
Buy-In: 50/38 Calorie Bike
Max Rounds in Time Remaining:
12 Single Dumbbell Clean and Jerks
9 Single Dumbbell Box Step-ups (24″/20″)
6 Strict Pull-ups
Dumbbell: 50/35
Finisher:
With a Partner,
3 Rounds (Each):
Partner 1: 100m Farmers Carry
Partner 2: Plank
- Switch when partner returns from Farmer's Carry. -
Every Minute On The Minute x 10
Odd: 5 Bench Press
Even: 12 Push Ups
7 Rounds For Time:
250 Meter Row
7 Thrusters
7 Burpees
Barbell: 95/65
On the 3:00 x 7 Rounds:
15 Box Jumps (24″/20″)
12 Kettlebell Goblet Squats
9/7 Calorie Row
Kettlebell: 53/35
On The 1:30 x 8
5 Bent Over Rows
"Helen"
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Front Squat
Build To A Heavy Single
AMRAP 15:
20 Deadlifts (135/95)
20 Wallballs (20/14)
20 Burpees
On the 10:00 x 3 Rounds:
400m Run
30/24 Calorie Row
200m Run
10 DB Snatches (50/35)
4 Rounds For Time:
35 AbMat Sit-ups
25/20 Calorie Bike
15 Push Presses
Barbell: 115/85
Build To A Heavy Complex
1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean
1 Squat Clean
AMRAP 15:
15 Hang Power Cleans (95/65)
30 Double Unders
15 Front Squats (95/65)
30 Double Unders
AMRAP 20:
30 Calorie Bike
20 Hand Release Push-ups
30 AbMat Sit-ups
Overhead Squats
4 Sets of 8 Reps
5 Rounds For Time:
400 Meter Run
15 Overhead Squats
Barbell: 95/65
3 x AMRAP 5:
100 Double Unders
25 Burpees
Max Power Cleans
Rest 5 Minutes Between Sets
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95