4 Rounds for time of:
400m run 4 Hang Squat Cleans, 135 4 Push Jerks, 135 For time: 15 Strict Pullups 1500m Row 15 Strict Pullups 5 Rounds for time of: 10 GHD sit-ups 15 Kettlebell Swings, 70
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Muscle Snatch - 5x2 @ 110
Back Squat - 3 Reps @ 280 Drop Set - 5 @ 250 Clean Grip Deadlift - 3 reps @ 330 Drop Sets 2 x 5 @ 220 3 Rounds: 100 Double Unders 15 Squat Cleans 115/75lbs 18 Pushups Snatch Complex - 1 snatch + 1 Snatch Balance + 1 OHS
4x1 @ 165 Clean 4x3 @ 185 2 Push Presses + Push Jerk 4x1 @ 145 Work up to Back Squat - 2x2 @ 300 7 mins of 2 Burpees 2 Deadlifts 225 4,4 6,6... Warm-up
Work up to Back Squat - 3x2 @ 290 Barbell Overhead press - 4x5 AHAP Close Grip Bench Press - 3x10 AHAP For Time: 30 Box Jumps (24/20) 30 Pull-ups 30 Kettlebell Swings 2p 30 Front Squats (115/80) 30 AB Mat Situps 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (30/20) 30 Bar Facing Burpees 30 Cal Bike Snatch - 3x3 @ 160
BS - 1 @ 320 2x3 @ 290 SNATCH GRIP DEADLIFT + 2 LOW HANG SNATCH GRIP HIGH PULLS 5x1 @ 180 3 Rounds, Not for Time: 30 Calorie Row 30 Seconds D-Ball Hold (150/100) 100 Meter Farmers Walk @ 55# load 4 Rounds For Time: 400 Meter Run 20 Dumbbell Snatches (50/35) 10 Pullups Alternate
5x10 OH Press 5x10 DB Bench Bench 5x10 @ 135 Bench 20 @ 95 16 @ 105 12 @ 115 8 @ 125 For Time: 200m Run between reps of FS FS @ 155 - 25, 20, 15, 10, 5 Snatch
6x1 @ 175# Power Clean + 3 Thrusters 4x1+3 @ 165# Back Squat 4x5 @ 265 COMPLEX ASuperset for 2 rounds. A -SINGLE-ARM DB ROW 8 reps with each arm per set. B - GLUTE HAM RAISE Resistance optional. Muscle Snatch 5x2 @ 55% of Snatch - 110#
Back Squat 1x3 at 80% of Max - 285 Drop Set 1x5 @ 250 Sumo Deadlift 1x3 @ 80% of DL - 315# Drop Sets 2x5 @ 260 Complex - 2x10 A - Yates Row B - Dips - Resistance optional Conditioning
800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief” (135/95) Rest then: 21 Calorie Bike 15 C2B 15 Calorie 9 C2B 9 Calorie 3 C2B |
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