PART A Deadlift 2 x 3 @ 81% 2 x 3 @ 86% Complete on 2 minute timer PART B In Teams of 3 - (20 minute time cap) 200m Run (each) 100 Power Snatches (35/25) 200m Run (each)...
PART A Clean and Jerk Complex 5 Sets - Build to a moderate load 2 Hang Power Cleans + 1 Push Press 2 Hang Power Cleans + 1 Push Jerk 2 Hang Power Cleans + 1 Split Jerk PART...
PART A 4 Rounds for quality 5 Strict Negative Pull ups 7 Negative Push ups On each movement, take 5 seconds in the lowering phase PART B As many rounds as possible in 12 minutes 20 Single Arm Russian...
PART A On the 0:00 Complete 15-12-9 Reps Front Squat (43/30) Box Jumps (24/20") On the 4:00 complete 12-9-6 Reps Front Squat (52/35) Box Overs (24/20") On the 8:00 Complete 9-6-3 Reps Front Squat (60/43) Box Jumps (30/24") PART...
PART A Snatch Complex Every minute on the minute for 10 minutes 1 Tempo Power Snatch Tempo will be - 5 seconds from floor to knee, then a 3 second hold in catch position PART B For time 21-18-15-12-9...
PART A Every Minute On the Minute for 12 Minutes Odd - 3 Front Squats Even - 6 Back Squats Load bar to 64% of Front Squat PART B For time 30 Handstand Push Ups 15 Ring Muscle-ups 7...
PART A Clean and Jerk Complex 5 Sets 3 Hang Power Clean + 1 Push Press 3 Hang Power Clean + 1 Push Jerk 3 Hang Power Clean + 1 Split Jerk Build to a moderate set PART B...
PART A Deadlift 3 x 3 @ 79% 3 x 3 @ 84% complete sets on 2 minute timer PART B As many rounds as possible in 15 minutes of: 60 Double Unders 30 Wall Balls (9/6) 15 Deadlifts...
PART A 4 Rounds - Perform as a super set 5 x Strict Press (approx 75% 1RM) Max Effort Set of Strict Pull ups PART B 4 Rounds, each for time 30/21 Calorie Row OR 20/15 Calorie Bike rest...
PART A Barbell Cycling On 0:00 - Complete clean complex at 45% Clean 1RM On 4:00 - Complete clean complex at 50% Clean 1RM On 8:00 - Complete clean complex at 55% Clean 1RM On 12:00 - Complete clean complex at...