Strength 7x on the :90s30 Double Unders3 Position Power Clean (Hi Hang- Hang- Floor)*** begin at 50% of P Clean and build to 70-75% Conditioning “Power Bar” AMRAP 129 Strict Pull-ups12 Hang P Cleans (135/95)9 Strict HSPU12 Deadlifts (135/95)
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Strength 5x on the 2:00s3 BTN Sn Grip P Press+ Sn Balance+ OHS*** all sets at 60% of Snatch 1RM Conditioning 3 Rounds for Time1000m Row10 Squat Snatch @ 80%
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Strength 6x on the :90s1 Pause B Squat (:03 in bottom)1 B SquatSet 1-2 @ 65%, Set 3-4 @ 70%, Set 5-6 @ 75% Conditioning “Step Aerobics” 3 RFT30/24 Cal Bike20 Single DB (50/35) Box Step Up (24/20)10 Squat Cleans (135/95)
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Odd Object Conditioning 6:00 DBall Relay Conditioning “Piggy Back” 12 RFT in teams of 212 Alt DB Snatches (50/35)12 Lateral Burpees over DB12x 10m Shuttle Sprints***teammates switch after completed rounds (6 each)
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Strength Strict PressBuild to heaviest 3-repThen -10% for 3x 3 Conditioning “Jack” AMRAP 2010 Push Press (115/85)10 KB Swings (24/16 kg)10 Box Jumps (24/20)
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Strength 8:00 to build to heaviestClean+ Push Jerk+ Split Jerk Conditioning AMRAP 1620 Sandbag Squat Cleans (50/25)10 Push-up Pull Throughs w/ sandbag100m Shuttle Sprint (5-10-15-20)
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Odd Object Conditioning 8:00 Class Sled Push Relay Conditioning “My Fitness Pals” 3 Rounds75 Double Unders10 DB Burpee Box Step Overs (50s/35s) on a 24/20″ boxDirectly into 3 Rounds21/15 Cal Row21 Thrusters (75/55)
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Strength Power Snatch – EMOM 10Min 1-5 – 2 Power SnatchMin 6-10 – 1 Power SnatchStarting at 60% and steadily building throughout Conditioning “High Noon” 3 RFT9 Power Snatch (95/65)12/9 Cal Bike9 Bar MU12/9 Cal Bike
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Strength Front Squat – 6 Sets, rest as needed, no longer than 2:00Set 1- 3 reps @80%Set 2- 1 rep @ 83%Set 3- 3 reps @ 80%Set 4- 1 rep @ 86%Set 5- 3 reps @ 80%Set 6- 1 rep @ 89% Conditioning “Open Concept”AMRAP 570/50 Cal RowMax Wall Balls (20/14) in time remainingRest 5:00AMRAP...
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