Wednesday Primer
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing OH Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 T2B+ 10 Single Arm DB C&J (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike
Deadlift 5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM
“Breakfast Club”
5 Rounds of AMRAP 1:30:
25 Double Unders
6 Deadlifts (225/155)
25 Double Unders
Max Strict Handstand Push-ups in Time Remaining
Rest 30 Seconds Between Rounds
Back Squat:
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
“Rug Mouse”
20 Minute Assault Bike
On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
Capacity Builder:
EMOM 10
8 Bar Facing Burpees
“BFF” AMRAP 20
100 Double Unders
50 Wall Balls (20/14)
40 Cal Row
30 Alt DB Snatch (50/35)
20 T2B
6x on the 2:00
Power Clean+ Hang Power Clean+ S Clean+ Hang S Clean+ Jerk
AMRAP 16
12/10 Cal Row
20 SA KB OHS (24/16)
20 Alt Jumping Lunges (L+R=1)
12 KB Swings (24/16)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk
“Miracle Grow”
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Strict Handstand Push-ups
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean
Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Complex
“Ecod”
3 x AMRAP 4:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes Between
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
On the 1:30 x 5 Sets:
2 Snatch Balances Sets:
50-60-70-70-70% of 1RM Snatch
“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
After Completion, Until the 12 Minute Mark:
Build to Heavy Single Snatch (Record Score Below)
