Power Cleans
Build To a Heavy Set of 3
For Time:
15 Hang Power Cleans (135/95)
750/600m Row
12 Hang Power Cleans (135/95)
500/400m Row
9 Hang Power Cleans (135/95)
250/200m Row
Teams of 2
AMRAP 20
50 Calorie Bike
50 Box Jumps (24/20z0
50 AbMat Sit-Ups
50 Pull-Ups
For Time [20 Minute Cap]:
10-1 Clusters (95/65)
200 Meter Run
Power Snatch
10-8-6-4-2
5 Rounds For Time:
15 Toes to Bar
50 Double Unders
15-12-9-6-3 Power Snatches (95/65)
For Time:
400 Meter Run
21 Burpees
400 Meter Run
21 Kettlebell Swings
400 Meter Run
15 Burpees
400 Meter Run
15 Kettlebell Swings
400 Meter Run
9 Burpees
400 Meter Run
9 Kettlebell Swings
Kettlebell: 53/35
On the Minute x 9:
6 Dumbbell Goblet Squats (50/35)
Max Single Arm Dumbbell Snatches (50/35)
[Rest 3 Minutes]
AMRAP 6:
Max Bike Calories
[Rest 3 Minutes]
On the Minute x 9:
6 Box Jumps (24/20)
Max Rope Climbs
Push Jerks
Build to Heavy Set of 5
For Time:
27-21-15-9:
Calorie Row
Push Jerks (95/65)
Overhead Squat
Build To a Heavy Set of 5
Then...
1x5 @ 90% 0f Heavy 5
1x5 @ 80% 0f Heavy 5
2 Rounds:
10 Strict Pull-ups
20 Bar-Facing Burpees
30 Deadlifts (155/105)
40 Wall Balls (20/14)
"Kelly"
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14)
Build To A Heavy Complex
1 Power Snatch + 1 Hang Squat Sntach
3 Rounds For Time:
42 Calorie Row
21 Hand Release Push-ups
30 Calorie Row
15 Push-Ups
18 Calorie Row
9 Burpees
3 Rounds For Time:
30 Russian Kettlebell Swings (53/35)
20 Kettlebell Goblet Squats (53/35)
1,000 Meter Run
Overhead Squat:
Build to Heavy Set of 5
For Time:
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250/200 Meter Row
AMRAP 20:
10 Dumbbell Shoulder to Overhead
30 Double Unders
50-ft. Dumbbell Lunge
Dumbbell: 50/35
Deadlift
Build to Heavy Set of 5
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts (135/95)
[Rest 5 Minutes]
AMRAP 5:
Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (95/95)
2 Sets on the 4:00:
600m Run
In Remaining Time: High Plank
3 Minutes Rest
3 Sets on the 3:00
400m Run
In Remaining Time: High Plank
3 Minutes Rest
4 Sets on the 2:00
200m Run
In Remaining Time: High Plank
5 Rounds:
12 Deadlifts (95/65)
12 Bar-Facing Burpees
Directly Into...
5 Rounds:
9 Hang Power Cleans (95/65)
9 Box Jumps (24"/20")
Directly Into...
5 Rounds:
6 Push Jerks (95/65)
6 Burpee Box Jumps (24"/20")
Snatch
Build to Heavy Double
(Not Touch & Go)
3 Rounds For Time:
500m/400m Row
12 Overhead Squats (95/65)
21 Toes to Bar
For Time:
30-20-10:
Shuttle Runs (10 Meters)
Box Step-Ups (24"/20")
200 Meter Farmer's Carry (50's/35's)
30-20-10:
Shuttle Runs (10 Meters)
Box Step-Ups (24"/20")
200 Meter Farmer's Carry (50's/35's)
30-20-10:
Shuttle Runs (10 Meters)
Box Step-Ups (24"/20")
7 Rounds For Time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees
Bench Press
Build to Heavy Set of 5
For Time:
2,000m/1,600m Row
Every 500m/400m:
20 Alternating Dumbbell Snatches (50/35)