Build to a heavy complex
3 Clean
2 Front Squat
1 Shoulder to Overhead
3 rounds
8 Bar MU
20 Box Jumpovers
5 Snatch
Time Cap: 12 min
Fx: 8 J-hook row + 8 Pushups, 20/18, 95/65
P: 24/20, 155/105
O: 24/20, 185/125
Stimulus: Burner/Grunt
(You Go I Go Rounds)
5 rounds each
10 Deadlifts
10 Pushups
===
5 rounds each
10 Pullups
5 Hang Power Cleans
===
5 rounds each
7/5 Cal Bike
1 Rope Climb
Time Cap: 25 min
Fx: 135/95, J-hook row, 2:1 RC Scale
P: 165/115
O: 185/125, C2B, Legless
Stimulus: Grunt/Capacity
Every 5 minutes for 25 minutes
20 Burpee
20 Alternating DB Snatch
20 DB Overhead Lunges (10 each arm)
(until 4:00) max DBall over shoulder
Fx: 35/25, 50/30
P: 50/35, 70/50
O: 50/35, 100/70
Stimulus: Grunt/Capacity
Every 90s for 8 rounds
3 unbroken snatch
*build as necessary
45 Snatch
*at the top of every minute – complete 1 wall walk (starting at 0:00)
Time Cap: 10 min
Fx: 75/55
P: 135/95
O: 155/105
Stimulus: Burner/Grunt
AMRAP14
40 cal row
30 Power Snatch
20 Thrusters
10 Ring MU
Fx: 75/55, Ring Row + Dip
P: 115/75, Bar MU Option
O: 135/95
Stimulus: Grunt/Figure Skater
3 rounds
12 V-ups
24 Flutter Kicks
:20s L-sit hold of choice
“Up up and away”
(shared reps)
50 Wall Walks
100 Pullups
150 Front Rack Lunges
200 Alternating DB Snatch
250 Air Squats
300 Pushups
Time Cap: 25 min
Fx: J-hook row, 95/65, 35/25
P: 135/95, 50/35
O: 135/95, 50/35
Stimulus: Burner
21-15-9
Hang Squat Cleans
Burpee Box Jumpovers
===
rest 2 min
Until 24:00
Find 1RM Cluster
Fx: 95/65, 20/18
P: 115/75, 24/20
O: 135/95, 24/20
Stimulus: Burner
AMRAP25
5-10-15-20-….
Wall Ball
TTB
Deadlifts
Fx: 14/10, Hanging Leg Raise, 95/65
P: 20/14, 135/95
O: 20/14, 155/105
Stimulus: Grunt/Capacity
45 Clean
45 Jerks
45/35 Cal Bike
1 mile run
Time Cap: 24 min
Fx: 95/65
P: 135/95
O: 135/95
Stimulus: Grunt/Capacity
AMRAP24
3 rounds
15 Sync Box Jumps
15 Sync Situps
15 Sync Deadlifts
====
3 rounds
10 Sync Box Jumpovers
15 Sync Pushups
10 Sync Clean and Jerks
Fx: 20/18, 135/95
P: 24/20, 155/105
O: 24/20, 185/125
Stimulus: Grunt
