A.
5 sets of :
3 Clean
1 Jerk
* Load : 55% ~
B.
3 sets
3 Push Press
2 Push Jerk
1 Split Jerk
* Load : 65~75% of Today Heavy
[Team 2]
For time of :
5 rounds (Each)
5/5 DB Snatch 50/35lb
10 Burpee Over DB
* Alternating rounds
Straight into…
5 rounds (Each)
5/5 DB Hang Clean & Jerk 50/35lb
10 Burpee Over DB
* Alternating rounds
AMRAP 15
12/10 Cal Row
9 Handstand Push up
AMRAP 20
20 Burpees
20 DB(1) Box Step ups 20inch
20 Squats
20 Toes to bar
* DB 50/35lb
[TEAM 2]
AMRAP 20
5 Power Snatch 115/75lb
7 Toes to bar
9 Wallball 20/14lb
* Alternating rounds
A.
6 sets
Snatch Pull
Hang Snatch
Snatch
Overhead Squat
Load : ~ 80%
B.
3 sets
5 Snatch Grip Deadlift
* Load : Today Heavy
A.
Tempo Back Squat
3-3-3-3-3
* Tempo 32X1
B.
AMRAP 7
10 Box Jump Overs 30/24inch
3 Burpee Pull Overs
* BJO : Step Down
AMRAP 16
500/400m Row
20 DB Snatch 50/35lb
10 Lateral Burpees over DB
[ TEAM 2 ]
5 rounds for time of :
15 Chest to bar
5 Wall Walks
* Alternating rounds
4 rounds for reps
1:00 Kettlebell Swings 24/16kg
1:00 Box Jump Overs 24/20inch
1:00 Push ups
1:00 Squats
1:00 Rest
[ TEAM 3 ]
For time of :
120 Toes to bar
60 Clean & Jerk 135/95lb
90 Chest to bar
60 Clean & Jerk 135/95lb
45 Bar Muscle ups
A.
Find Heavy
3 Hang Clean
2 Front Squat
1 Jerk
B.
3 sets of :
7 Hang Clean & Jerk @ 60%
* Rest as needed between sets
10 rounds for time of :
30 Double Unders
15 Wallball 20/14lb
3 Muscle ups
* Time Cap : 25 minutes
[ TEAM 2 ]
AMRAP 18
60/48 Cal Row
40 DB Box Step ups
20 Lateral Burpee Over Rower
* Mixed 54 Cal
* DB 50/35lb
* Box 24/20inch
TEAM HEAVY ANDI
[TEAM 2]
For time of :
100 Hang Power Snatch 95/65lb
100 Push Press 95/65lb
100 Sumo Deadlift High Pull 95/65lb
100 Front Squat 95/65lb
3 rounds for time of :
Run 400m
21 Kettlebell Swings 24/20kg
12 Burpee Box Jump Overs 24/20inch
[TEAM 2]
For time of :
60 Hang Power Snatch 95/65lb
30 Bar Muscle ups
90 Overhead Squat 95/65lb
30 Bar Muscle ups
60 Hang Power Snatch 95/65lb
A.
6 Sets
3 Snatch Deadlift
2 Hang Power Snatch
1 Overhead Squat
* Load : 55% ~
B.
3 Sets
7 Hang Power Snatch
* Load : 65~70% of Today Heavy
10 rounds for time of :
30 Double Unders
6 Single Arm Devil Press 50/35lb
5 rounds for time of :
30/20 Cal Row
20 Wallball 20/14lb
15 Pull ups
[TEAM 2]
AMRAP 18
3 Wall Walks
6 Deadlift 225/155lb
9 Toes to bar
* Alternating rounds
5 rounds for time of :
400m Run
20 DB Snatch 50/35lb
[ TEAM 3]
AMRAP 24
7 Hang Power Clean 115/75lb
5 Thruster 115/75lb
3 Muscle ups
9 Target Burpees
* Alternating rounds
A.
6 sets
Power Clean
Hang Clean
Clean
* Load : 65%~85% of PC 1RM
B.
4 sets
4 Tempo Front Squat
* Tempo 32X1
* Load : 80~85% of Today Heavy
AMRAP 14
60 Double Unders
21 Wallball 20/14lb
9 Burpee Pull ups
[TEAM 2]
For time of :
1,000m Row
75 Toes to bar
50 Handstand Push ups
75 Toes to bar
1,000m Row
5 rounds for time of :
21 Kettlebell Swings 24/20kg
12 Burpee Box Jump Overs 24/20inch
For time of :
50 Box Step ups 24/20inch
50 Walking Lunges
40 Toes to bar
40 Push ups
30 Wallball 20/14lb
30 Box Jump Overs 24/20inch
[ Team of 2 ]
Amrap 20 minutes
9 Burpee Over the Bar
7 Hang Power Snatch 115/75lb
5 Bar Muscle ups
* Alternating rounds
A.
Find Heavy Set of :
Muscle Snatch
Hang Power Snatch
Hang Snatch
B.
3 sets
6 Hang Power Snatch @ 75~80% of Today Heavy
12 Box Jumps & Step Down
* Rest as needed between sets
