Friday

083118

•••

3 Position Power Clean

Build to heavy complex

•••

12 Min AMRAP

12 Lateral Burpees Over Bar

9 Power Cleans 135/95

6 Bar Muscle-Ups

Thursday

083018

•••

Front Squat

3 Sets of 5

•••

“Annie’s on the Run”

For Time:

50-40-30-20-10

Double Unders

AbMat Situps

Finish each round with a 200m run

Wednesday

082918

•••

15 Min AMRAP Ladder, by 2s

Wall Balls

Power Snatch

Toes to Bar

Tuesday

082818

•••

AMRAP 4:

1 Round of Cindy

Max Clean and Jerks

Rest 4

AMRAP 4:

2 Rounds of Cindy

Max Clean and Jerks

Rest 4

AMRAP 4

3 Rounds of Cindy

Max Clean and Jerks

Monday

082718

•••

Back Squat Strength 5×5

24-20-16-12

Calories

Hang Dumbbell Snatch 50/35

Wall Balls 20/14

Friday

082418

•••

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

Thursday

082318

••••

12 Min AMRAP

10 Power Cleans 115/80

10 Reverse Lunges 115/80

40 Double Unders

Wednesday

082218

•••

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calories

15 Pull-Ups

Tuesday

082118

•••

Push Press

Heavy Set of 3

•••

3 Rounds For Time:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

Monday

082018

•••

800m Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)