3 Sets
10 Step Up
15 Sit Up
:30-:45 Plank
1 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
In 15 Minutes complete:
1600m Run
…into…
AMRAP of:
10 Bodyweight Walking Lunges
25ft Handstand Walk or 50ft Bear Crawl
40 Forward and Backward Line Hops
Time Cap for 1600m Run is 10 minutes, see workout prep notes for more details.
AMRAP 15 Minutes
1-2-3-4
Rope Climbs
25-50-75-100ft Sled Push (180/145)
5 Sets
1 Min at RPE8
1 Min at RPE1-2
1 Min at RPE4-5
1 Min at RPE1-2
1 Min at RPE8
*Rest 90 Sec between sets.
AMRAP 20
500m Bike Erg
50ft Farmers Dumbbell Walking Lunge (2×50/2×35)
-Rest 5:00-
AMRAP 20
250m Ski
100ft Sled Pull (Moderate)
100ft Sled Push (Moderate)
Snatch Balance + Overhead Squat + Snatch Balance @ 70-73% 1 RM Snatch Balance
Snatch Balance + Overhead Squat + Snatch Balance @ 75-80% 1 RM Snatch Balance
Snatch Balance + Overhead Squat + Snatch Balance @ 83-85% 1 RM Snatch Balance
Snatch Balance + Overhead Squat + Snatch Balance @ 83-85% 1 RM Snatch Balance
Snatch Balance + Overhead Squat + Snatch Balance @ 85-90% 1 RM Snatch Balance
10 Dumbbell Incline Bench + 10 Dumbbell Hammer Curl + 10 Dumbbell Bent Over Row @ 7/10 RPE
10 Dumbbell Incline Bench + 10 Dumbbell Hammer Curl + 10 Dumbbell Bent Over Row @ 8/10 RPE
10 Dumbbell Incline Bench + 10 Dumbbell Hammer Curl + 10 Dumbbell Bent Over Row @ 8.5/10 RPE
10 Dumbbell Incline Bench + 10 Dumbbell Hammer Curl + 10 Dumbbell Bent Over Row @ 8.5/10 RPE
*Score is Dumbbell Incline Bench. Score Hammer Curl and Bent Over row in notes.
10 Lateral Double Kettlebell Front Rack Step Ups + 10 Seated Good Morning @ 7/10 RPE
10 Lateral Double Kettlebell Front Rack Step Ups + 10 Seated Good Morning @ 8/10 RPE
10 Lateral Double Kettlebell Front Rack Step Ups + 10 Seated Good Morning @ 8.5/10 RPE
10 Lateral Double Kettlebell Front Rack Step Ups + 10 Seated Good Morning @ 8.5/10 RPE
*Lateral Front Rack Step Up: 5 each leg.
**Score Step Ups. Score Seated Good Morning in notes.
4 Deficit Snatch Speed Pull Singles @ 105% 1 RM Snatch
4 Deficit Snatch Speed Pull Singles @ 105% 1 RM Snatch
4 Deficit Snatch Speed Pull Singles @ 105% 1 RM Snatch
*Deficit is 4 inches.
Bodyweight + Minimal: Core Work
For Time:
9-15-21-27
Tucks Ups
L-Crunches
*perform a 30 second hollow hold between each round
