PART A Hang Power Clean 12 minutes to build to a heavy double (2 reps) Must hold onto bar PART B "DT" 5 Rounds for time 12 Deadlifts (70/50) 9 Hang Power Cleans 6 Push Jerks
CONDITIONING For time 27-21-15-9 Reps of Toes to bar After each round of Toes to bar complete the following 200m Run 15m Front Rack Walking Lunge (2x15kg/2x12.5kg)
PART A Press 4 sets of 5 reps @ 75-80% Sets on 2 minute timer PART B As many rounds as possible in 15 minutes 15 Power Snatch (35/25) 30 Double Unders 15 Wall balls (9/6) 30 Double Unders
PART A Deadlift On the 2:00 min 5 Reps @ 78% 1 Rep @ 84% 5 Reps @ 81% 1 Rep @ 87% 5 Reps @ 84% 1 Rep @ 90% Come prepared, know what these numbers are - don't...
PART A Back Squat 5 sets of 4 Repetitions Sets 1 & 2 @ 78% Sets 3-5 @ 82% PART B For time 5 Rounds of "Cindy" 30 Overhead Squats (60/42.5) 5 Rounds of "Cindy" 15 minute time cap...
CONDITIONING In Teams of 3 For time (30 minute time cap) 90/60 Calorie Row OR Bike 75 Power Snatches (35/25) 75 Thrusters 90/60 Calorie Row OR Bike 60 Power Snatches (42.5/30) 60 Thrusters 90/60 Calorie Row OR Bike 45 Power...
PART A Front Squat 2 x 2 @ 65% 2 x 2 @ 70% 2 x 2 @ 75% Complete sets on 90 second timer PART B 4 Rounds, Each for time 30/25 Calorie Row or Bike Rest between...
PART A Floor Press 4 sets of 5 Reps Complete sets on a 2 minute timer PART B In Teams Complete 4 rounds - accumulate as many reps as possible Team 1 - 400m Run Team 2 - As...
PART A For Time 21-15-9 Reps Snatch (squat) (42.5/30) Chest to Bar Pull ups 12 minute time cap PART B 10 minutes Handstand Walk Practice Options Pike HS Holds Wall Walks Box HS Circles Partner HS Walks HS Walks
PART A Every 4 minutes for 5 rounds 30 Air Squats 20 Sumo Deadlift High pull (35/25) 10 Lateral bar Hop burpees PART B 4 Sets of: Max Effort L-sit hold 20 Good Morning Rest 90 seconds between rounds