Complex – Power Snatch + Hang Power Snatch
1 set every 1:15 X 4 @ 75-80%
1 set every 1:30 x 4 @ 80-85%
Score is weight from last 4 sets
Every 3 min for 18 min (6 rounds)
5 HSPU
3 Hang Power Clean 115/165
12 suitcase DB lunges in place 35/50
100ft – alternate sides every 50ft
4 sets – all sets must be challenging
20 min to complete
“Boat Race”
3 rounds for time
500 row
400 run
rest 3 min after each round
*each round should be FAST!
**Score is total time including rest
4 sec pause at bottom – keep core tight and engaged!
75-80% same weight all sets
12 min amrap
15 American KB swings 35/53
15 Push Ups
15 box jumps 20/24
10 min emom
3 @ 50%
2 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 90%+
500 row
12 squat snatch
500 row
9 squat snatch
500 row
6 squat snatch
RX 95/135
15-20 min to work skill
For Time:
1 mile run
50 box jumps
1 mile run
20 steps
After each set, max effort hspu’s
Build if you can on overhead lunge
rest 1 min before max effort hspu
Sub HSPU with heavy DB push press
NO BOX HSPU’s and no more than 45 plate with ab mat
Note each set of HSPU reps in comments of score
5 rounds for time
10 power cleans 95/135
50 DU’s
10 EMOM
Odd: 5 bench press – you choose weight
Even: 10 ring dips
Every 5 min for 20 min
200m row
10 pull ups
10 thrusters 65/95 (unbroken)
200m run
The only rest is what is left on the clock inside each 5 min interval
Build – on 2:30 clock
EMOM for 10 min
3 Deadlifts @75% of last rep in strength portion of today + 6 burpees
Teams of 3 – one person works at a time!
15 min max cal bike/row
rest 5 min
Teams of 3 – one person works at a time!
600ft walking lunge OH plate 25/45
300 sit ups
300 wall balls
150 t2b
35 min cap
You may build as long as technique allows
2 min clock
Climb until failure…..
min 1: 3 pull ups
min 2: 8 box jumps
min 3: 6 pull ups
min 4: 8 box jumps
Box jump reps remain the same/pull ups increase by 3 each round
For scoring purposes – each set of pull ups + box jumps equals 1 round
