Wednesday
013118
•••
3-Position Power Clean
Build to a Heavy Complex
•••
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees
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