5-24-12
Back Squat Every minute on the minute for 9 mins (10 rounds) perform 2 Back Squats at 65% of 1 rep max 7 rounds for time of: 10 Burpees 20 Kettlebell Swings, 53/35 Sprint Rest 60 secs
5-23-12
Clean & Jerk Transfer Work 5 rounds of the following complex 1 X Power Clean, 1 X Hang Squat Clean, 1 X Push Jerk @ 75% 1 RM ~then~ 21-15-9 reps of Turkish Get-ups (alternating) Reverse Hypers / Hip & …
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5-22-12
“Barbara” 5 rounds for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest exactly 3 mins between rounds Subtract your rest time (12 minutes) from your completion time to get your total time.
5-21-12
Overhead Squat 3-3-3-3-3 Note: This is not a 3 rep max loading sequence. Use to establish perfect OHS form/depth. ~then~ AMRAP in 10 mins of: 3 Power Snatch, 135/95 12 Box Jumps, 30/24
5-18-12
Back Squat 3-3-3+ (65%-75%-85%) ~then~ 10-9-8-7-6-5-4-3-2-1 reps of: Sumo-deadlift high-pull, 75/55 Toes-to-bar
5-17-12
Press Cluster, 1-1-1-1-1 Push press, Push jerk, Split jerk Heaviest possible. Rest 90 secs between rounds AMRAP in 12 mins of: 3 Muscle-ups 12 Push Jerk, 115/75
5-16-12
As Many Reps/Calories As Possible: 5 Mins, Double Unders Rest 3 mins 5 Mins, Burpees Rest 3 mins 5 Mins, Row
5-15-12
Burgener Warm-Up (3 reps each of the following sequence) Down & Up Elbows high & up Muscle Snatch Drop & Land Snatch Balance Overhead Squat Max Effort Snatch Work up to a 1 rep max (full snatch) ~then~ Time permitted…3 …
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