Conditioning
“Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)
“Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)
Power Clean Doubles: 2 Reps On the Minute x 8 Minutes
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
“Fish Out of Water”
For Time:
2k Row
Directly Into…
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
Snatch Doubles 2 Reps On the Minute x 8 Minutes
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
“Big Bird”
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups
Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
“Three Stooges” (Teams of 3)
100 Cal Bike
100 Box Overs (24/20)
100 Power Snatch (75/55)
10 Rope Climbs
100 Power Snatch
100 Box Overs
100 Cal Bike
Post WOD cool down and stretch
Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
“Half Time”
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Bar-Facing Burpees
Calorie Row