Category Archives: Uncategorized

400m run 21 squat clean thruster (95/65#) 400m run 15 squat clean thruster 400m run 9 squat clean thruster

30-20-10 OH Walking Lunges 45/25 (full stride, knee taps ground, front knee @ 90o angle) Push Press 95/65 C2B Pull Ups

AMRAP in 10 min 20 Doubles 2 Thrusters (95/65#) 20 Doubles 4 Thrusters 20 Doubles 6 Thrusters Etc. Continue for a total of 10 min Score is total reps of thrusters.

3 rounds for time: 10 KB Snatch (53/35# – 5 each hand) 10 Chest to Ring Pullups 10 Goblet Squats (53/35#)

21-15-9 reps of: Squat Cleans (95/65#) (No dumping the bar) Knees to Elbows (on a bar) Hand release Pushups

12 Squats (225/155 pounds) 6 Muscleups 9 Squats (225/155 pounds) 4 Muscleups 6 Squats (225/155 pounds) 2 Muscleup

7 rounds 200m Run 5 Power Snatch (115/75#) 10 Hand Release Pushups 15 Box Jumps (24/20″)

10-9-8-7-6-5-4-3-2-1 reps of: Clean and Jerk (135/95#) Kettlebell Swings (1.5/1 pood) Burpees

In 20 minutes: 1000m Row then AMRAP in the remaining time: 25 Double unders 15 Wall balls (20/14) 10 Ring pushups 5 Pullups

May Results AMRAP in 15min 15 Wall Balls (20/14 @ 10′) 20 Box Jumps (24/20″) 25 Walking Lunges (each step is one rep)