(athlete will execute one clean from the hang position, and then one from the floor)
Every 90 seconds for 6 sets:
Hang Clean + Clean x 1 Rep
*Must be touch and go, no re-grip on the ground.
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (35/20 lbs)
Rx+:
Alt. DB Squat Snatch (55/35)
Three sets of:
Back Squat x 8 reps @ 3011 (across)
Rest 1 minute
Weighted Pull-Ups x 3 reps (heaviest set of 3)
Rest 1 minute
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Thrusters (95/65 lbs)
9 Hand-Release Pushups
With a partner, complete as many “steps” of the ladder in 10 minutes as possible (alternating complete Rounds):
2 Power Cleans (95/65)
2 Burpees over the Bar
4 Power Cleans
4 Burpees over the Bar
6 Power Cleans
6 Burpees over the Bar
8 Power Cleans
8 Burpees over the Bar
10 Power Cleans
10 Burpees over the Bar
and so on…….
*Rest exactly 5 minutes, then complete….
With a partner, alternating movements, complete as many rounds and reps as possible in 10 minutes of:
10/6 Calorie Bike
12/10 Calorie Row
10 Wallballs (20/14)
For time:
Row 750 M.
immediately followed by…
Three rounds of:
10 Shoulder to Overhead (155/105 lbs)
15 Box Jumps (24″/20″)
20 Kettlebell Swings (70/53)
immediately followed by…
Row 750 M.
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters
**MINIMUM rest of 1 minute every round. If not finishing by the 9-minute mark, scale the run down.
Every 90 Seconds for 9 minutes (6 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Complete as many rounds and reps as possible in 10 minutes of:
5 Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (53/35)
Rx+:
5 Strict Handstand Pushups
*Modifications:
HSPU/Add Mats (3 or less)/Box Pike Pushups/Hand-Release
Four sets of:
Front Squats x 7 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
For time:
500 Meter Row
50 Wall Ball Shots (20/14)
50 Hand-Release Push-Ups
500 Meter Row
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Goblet Squats (53/35)
Rest exactly five minutes, and then . . .
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
6 Burpee Box Jump Overs (24″/20″)
Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Power Snatches (135/95)
Minute 2 – 12/8 Calories of Assault Bike
Four sets of:
Romanian Deadlift x 5 reps
Rest 20 seconds
Push-Ups x Max reps @ 2010
(set is over if you break tempo)
Rest 2 minutes
*2 Second Descent
Four rounds for time of:
25 Kettlebell Swings (53/35)
50 Double-Unders
Rest 1 Minute
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