back squat
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
30-20-10
one arm DB snatches (each arm)
burpees
back squat
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
30-20-10
one arm DB snatches (each arm)
burpees
2 rounds for time:
12 burpees
12 thrusters (115/75)
12 burpees
12 power snatches
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 OHS
5 sets:
from rig to door front rack carry then 3 push jerks ahap
5 rounds:
2 min amrap:
6 hang power cleans (125/85)
6 push ups
6 air squats
Rest 2 mins
2 snatches EMOM For 8 Min @ 80-85%
8 min amrap:
3 power snatch (95/65)
3 overhead squats
6 PS
6 OHS
9 PS
9 OHS
12 PS
12 OHS…
5-5-5-5-5 front squat
“Fight Gone Bad!”
three rounds of 1 min at each station:
WBS (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (24/20)
Push-press (75/55)
Row (for calories)
rest
3RM push press
5×3 power clean
three rounds for time:
10 dumbbell deadlifts
10 dumbbell hang power cleans
10 dumbbell thrusters
dumbbell farmer’s walk to Folsom and back
max HS hold
max HSPUs
1RM deadlift
5 rounds:
1 min max KBS
1 min plank hold
1RM back squat
max reps strict ttb
“Jackie”
1000m row
50 thrusters (45/35)
30 pull-ups
1RM strict press
1RM strict pull-up
7 rounds for time:
7 C&J (115/75)
7 burpee box jumps