Complete for time
21-15-9 reps of:
Dead Lifts, 225/155
400m Run
Snatch Technique Work:
A. Muscle Snatch X 3
B. Snatch Balance X 2
C. Snatch X 1
Complete 5 rounds of the above in order (A, B, C). Perform 3 reps of A, followed by 2 reps of B, and finish with 1 rep of C. (A + B + C = 1 round)…not to be confused with the Pythagorean Theorem.
“Filthy 50″
50 reps for time of:
Box Jumps, 24/20
Jumping Pull ups
Kettlebell Swings, 35/26
Walking Lunge Steps
Knee to Elbow
Push Press, 45/35
Back Ext/Good Morning (w/barbell)
Wall Balls, 20/14
Burpees
Double Unders
As Many Reps as Possible in 20 mins:
20 Overhead Plate Lunges, 45/25
15 Russian Kettlebell swings, 70/53
10 Toes to bar
200m Run
Complete 3 rounds for time:
400m Run
10 Front Squats, 185/125
50 Double unders
Work up to a heavy set:
Power Clean + 5 Push Press
The first and last push press are from front rack position – reps 2, 3, & 4 are behind-the-neck push press.
Mobility Day
Make Up Day
GOAT Day
OR>>>
3 Rounds for time
Run 400 meters
21 Burpees
BUT>>>Definitely work on your moblity!!!
Every Minute on the Minute for 12 mins:
Odd: 5 Dead Lifts – you choose the weight
Even: 5 Strict Pull ups
Interval Row
10x250m, :30 rest
As Many Reps As Possible (AMRAP) in 10 mins:
Up ladder of 5-10-15-20-25-30…
Wall Balls 20/14 – as high as possible.
5 Hang Power Clean, 135/95 between every set of wall balls.
Snatch Complex
Work up to heavy set of: Power Snatch + Hang Squat Snatch + Overhead Squat
“Helen”
Complete 3 rounds for time:
Run 400 meters
21 Kettlebell swings, 53/35
12 Pull ups
Skill work:
On your own…3 rounds, 3-5 reps
a) wall walks
b) squat therapy
This is performed as a compound set. Perform 3-5 reps of A, then perform 3-5 reps of B. Perform 3 rounds until completion.
On Your Own
Complete for time:
400 yards, bounding burpees
Easiest performed at a football field. But if a football field is not available, measure off a set distance in your yard (5 yds, 10 yds, 20 yds…whichever is easiest), and perform a burpee then bound as far as possible until you reach set distance. Turnaround and perform however many times as necessary until you complete 400 yards total distance.
