Wednesday

013118

•••

3-Position Power Clean

Build to a Heavy Complex

•••

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees

Tuesday

013018

•••

21 – 15 – 9

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Monday

012918

AMRAP 14

40 Double Unders

20 Walking Lunge

10 Power Snatches 115/80

Friday

012618

•••

AMRAP 15

60 AbMat Situps

50 Dumbbell Snatch 50/35

40 Wall Balls 20/14

30 Handstand Push-ups

Thursday

012518

•••

Sumo Deadlift build to a heavy 3-rep

•••

10 Min AMRAP

7 American Swings 70/50

120’ Shuttle sprint

Wednesday

012418

•••

AMRAP 5:

Buy In: 50 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 50 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 50 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Tuesday

012318

•••

4 RFT

15/12 Calories

15 Toes to Bar

7 Power Clean and Jerks 155/105

Monday

012218

•••

Back Squat

5-5-5

•••

3 RFT

65 Double Unders

50 Air Squats

35 Push-ups

Friday

011918

•••

5 Rounds, on the 4:00

12/9 Calories

12 Dumbbell Snatch 50/35

12 Pullups

Score is your slowest round.

Thursday

011818

•••

21-15-9

Burpees

Thrusters 95/65

15-12-9

Lateral Burpees over bar

Hang Squat Clean 95/65

12-9-6

Bar Facing Burpees

Overhead Squat 95/65