< Clean & Jerk >
6 sets
– Clean + Jerk
# Sets 1~2, 2+2 @ 65/70%
# Sets 3~4, 2+1 @ 70/75%
# Sets 5~6, 1+1 @ 80/85%
For time of :
– 30 Kettlebell Swings 24/16kg
– 30/20 Cal Row
– 60 Wallball 20/14lb
– 30/20 Cal Row
– 30 Kettlebell Swings 24/16kg
Amrap 10 minutes
– Row 1,000m
Max rounds in Remaining Time
– 3 Bar Muscle ups
– 3 Wall Walk
Amrap 12 minutes
– 12 DB Deadlift 50/35lb
– 9 DB Hang Power Clean 50/35lb
– 6 Burpee Box Jumps 30/24inch
For time of :
3-6-9-12-15-12-9-6-3
– Kettlebell Swings, 24/16kg
– KB Goblet Squats
[ Team of 2 ]
For time of :
– 20 Muscle ups
– 40 Deadlift 225/155lb
– 60 Burpee over the bar
– 40 Deadlift 225/155lb
– 20 Muscle ups
< Snatch >
8 sets of :
– Power Snatch
* Sets 1~2, 1.1.1 @ 70/75%
* Sets 3~4, 1.1 @ 80/85%
* Sets 5~6, 1 @ 90/95%
* Sets 7~8, 1.1.1 @ 80%
* Based on PS 1RM
1.1.1 -> PS / Drop / PS / Drop / PS
* Try Every 2 minutes for 16 minutes (8 sets)
Amrap 12 minutes
3-6-9-12-15-18 … reps,
– Wallball 20/14lb
– 6 Strict Pull ups
For time of :
21-15-9
– Toes to bar
– Power Clean 95/65lb
– Shoulder to Overhead 95/65lb
Amrap 10 minutes
– Row 2,000m
In Remaining time
– Burpee Over the Rower
[ Team of 2 ]
For time of :
– 60 Deadlift 135/95lb
– 60 Pull ups
– 40 Hang Power Clean 135/95lb
– 40 Chest to bar
– 20 Shoulder to Overhead 135/95lb
– 20 Bar Muscle ups
< Clean&Jerk >
6 sets of :
– Hang Clean + Jerk
* Set 1~2, 2 +1 @ 82 / 85%
* Set 3~4, 1 + 1 @ 88 / 91%
* Set 5~6, 3 + 1 @ 79%
* Based on Clean & Jerk 1RM
For time of :
21-18-15-12 reps,
– Wallball 20/14lb
* 9 DB(2) Box Step Overs between rounds
* DB 50/35lb & Box 24/20inch
For time of :
– 25 Toes to bar
– 50/40 Cal Row
– 75 Push ups
– 50/40 Cal Row
– 25 Toes to bar
Amrap 15 minutes
– 4 SA Devil Press 50/35lb
– 8 Burpee Over DB
– 12 Squats
3 rounds for time of :
– Run 400m
– 30 Kettlebell Swings 24/16kg
– 20 Box Jump Overs 24/20inch
* Run 400m = Row 500m
[ Team of 2 ]
For time of :
– 60 Burpee Over the bar
– 90 Chest to bar
– 90 Hang Power Snatch 95/65lb
– 60 Burpee Over the bar
5 rounds for time of :
– 12 Toes to bar
– 12 SA Devil Press 50/35lb
Amrap 9 minutes
3-6-9-12-15 … reps,
– Handstand Push ups
– Power Clean 155/105lb
Amrap 12 minutes
– 30 Wallball 20/14lb
– 20/15 Cal Row
– 10 DB Snatch 70/50lb
2 rounds for time of :
– 50 Kettlebell Swings 24/16kg
– 50 Sit ups
– Row 1,000m
[ Team of 2 ]
Amrap 15 minutes
– 60 Toes to bar
– 30 Power Clean 155/105lb
– 40 Handstand Push ups
– 20 Front Squat 155/105lb
< Clean&Jerk >
8 sets of :
– Clean + Front Squat + Jerk
* Set 1~2, 3+2+1 @ 65~69%
* Set 3~4, 2+2+2 @ 70~74%
* Set 5~6, 2+1+1 @ 75~79%
* Set 7~8, 1+1+1 @ 80~85%
* Based on C&J 1RM
For time of :
– 50 Power Snatch 95/65lb
* Emom 10 Wallball 20/14lb
* Start w/ WB
6 rounds
(2 min On / 2 min Off )
– 12 Chest to bar
– 18 Push ups
– Max Cal Row
Amrap 10 minutes
– 30 DB Snatch 50/35lb
– 20 DB(1) Box Step Overs 24/20inch
– 10 Burpee Box Jump Overs 24/20inch
For time of :
– 60/45 Cal Row
– 50 Wallball 20/14lb
– 40/30 Cal Row
– 30 Wallball 20/14lb
– 20/15 Cal Row
< Snatch >
5 sets of :
– Power Snatch + Snatch
* Set 1, 3+2 @ 75%
* Set 2, 2+1 @ 80%
* Set 3, 2+2 @ 77.5%
* Set 4, 1+1 @ 85%
* Set 5, 1+2 @ 82.5%
* Based on Snatch 1RM
5 rounds
( 2 min On / 2 min Off)
– 20 DB Box Step ups
– 15 Push ups
– Max Kettlebell Swings 24/16kg
* (DB 50/35lb) (Box 24/20inch)
Amrap 10 minutes
– 5 Power Clean 205/135lb
– 10 Toes to bar
