A.
20 mins to build to a TOUGH 2 rep hang clean
B.
for 10 mins, EMOM:
5 burpees over the bar + max reps hang cleans at 80-85% of part A
A.
20 mins to build to a TOUGH 2 rep hang clean
B.
for 10 mins, EMOM:
5 burpees over the bar + max reps hang cleans at 80-85% of part A
A.
strict pull ups
2 sets of 6-8 reps
2 sets of 4-5 reps
B.
18 min amrap:
300m run
30 push press (95/65)
300m run
30 CTB pull ups
300m run
30 deficit push ups
A.
5 sets:
front squat 2 reps pause + 2 reps no pause
B.
3 rounds for time:
500/400m row
30 WBS
20 box jump overs
A.
deadlift (3131) 3-3-2-2-2
B.
3 sets, one set every 4 mins, each set for time:
100m run
15 deadlifts (225/155)
15 toes to bar
A.
8 sets: Split Jerk
Sets 1-2 = 3 reps @ 60-65% of 1RM
Sets 3-4 = 3 reps @ 65-70%
Sets 5-6 = 2 reps @ 70-75%
Sets 7-8 = 2 reps @ 75-80%
B.
10 min amrap:
30 DUs
10 reps (alt DB snatch + 2 Alternating Reverse Overhead Lunges) (50/35)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
A.
6 sets:
2-3 hang cleans
B.
10 min amrap:
10 deadlifts (135/95)
8 hang power cleans
6 front squats
4 burpees over the bar
A.
4 sets:
6-8 strict pull ups
B.
3 total sets:
a) 2.5 mins to complete: 500m row for time
rest 30s
b) 2.5 mins to complete: 400m run + max reps renegade rows (row L, row R, push up)
rest 30s
A.
deadlift (3131) 4-3-3-3-2
B.
in 5 mins, complete:
100 DU (buy in), then amrap:
12 alternating single arm DBS (50/35)
6 box jump overs (30/24)
rest 3 mins
then repeat
A.
5 sets:
front squat 2 reps with 2s pause at bottom + 3 reps no pause
B.
12 min amrap:
200m run
8 hang power cleans (135/95)
10 front rack lunge steps
A.
Barbell Z-Press 5-5-4-4-3
B.
Juneteenth tribute
19 min amrap:
19 cal row
19 burpees over the erg
19 TTB
19 push press (115/75)