1RM OHS
tabata bottom to bottom air squats
immediately after, run 800m for time
1RM OHS
tabata bottom to bottom air squats
immediately after, run 800m for time
3 rounds NFT:
8 RDLs
6 weighted lunge steps each leg
1 min plank hold
5 rounds:
2 minutes to complete:
row 250m
7 front squats (185/125)
max reps burpees
Rest 2 mins
1RM Clean and Jerk
“The Chief”
5 rounds of
3 min amrap:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
Rest 1 min
pick up each set where you left off when the last ended
Back squat
5 @ 75%
3 @ 85%
1 @ 90%
5 @ 80-85%
3 @ 90-93%
18 min amrap:
15 box jumps (24/20)
12 push presses (115/75)
9 TTB
10-8-6-4-2 nft
Strict press
Strict pull-ups
6 rounds:
1 min to complete 25 KBS then
max shuttle sprints
Rest 2 mins
3RM thruster
15-12-9
thruster (@80% of 3RM)
ctb pull-up
5 sets of the following complex:
1 press
2 push presses
3 push jerks
3 rounds:
3 min amrap:
40 DUs
15 push presses (95/65)
Rest 2 mins
2-2-2-1-1-1-1 squat clean
10 rounds for time:
3 deadlifts (315/205)
15 WBS (20/14)
10×2 back squat
five rounds for time:
15 OH lunge steps (45/35)
21 burpees
3×3 snatch grip push press
3×3 OHS
for time:
1000m row
then 5 rounds:
5 STO (155/105)
10 pull-ups