Skill: 3 position clean
4×2, every 90sec
Low Hang, High Hang, Ground
Strength: Squat Clean + Hang Clean
5×1, every 90sec
5RFT, 20 min cap
10 Semi Squat Cleans (lighter side)
40 SSJ 1 for 1
15 Butterfly Sit Ups with Med Ball (30/20)
*Spice it up: add 50 jump ropes after each rd
5 Rounds Not For Time, 12m cap
12 Banded Eye Level Swings
5 HRPU (add 5 each rd)
rest 30 sec
Partner Dual, 24 min AMRAP
Part A:
500/400 Meter Row or .7/.5 Bike
60 Mountain Climbers 1 for 1
switch to part B, once the partner completes part B
Part B:
15 Box Jumps
10 Irish Get Ups (KB)
5 Man Makers (target: 30s/20s)
switch to part A, once the partner completes part A
Strength, 6 sets, every 2:30
3 DL (5s Negative)
20 Hollow Rocks
(add weight as needed)
20 min on the clock
0-10
4 rounds
5 DL (Heavy)
30, 60, or 90 Jump Ropes
rest w/remaining time
Scale appropriately to complete in 6-7 minutes
10-20 minute
5 rds
8 DL (moderate)
10 Bar Over Burpees
Scale appropriately to complete in 6-7 minutes
Skill: Strict Press, Push Press, Push Jerk
(establish a standard for the Push Press and Push Jerk)
Chipper, 30 min cap
15 Strict Presses (light)
100 Air Squats
2 min farmers hold
15 Push Presses (heavier than above)
100 Air Squats
2 Min Front Rack Hold
15 Push Jerks (heavier than above if jerk is appropriate)
100 Air Squats
2 Min OH Hold or Plank
Power, 3rds, EMOM
Min 1: 7 Ball Slams
Min 2: 8 Broad Jumps
Min 3: 5 Dead Stop – American Swings
For Time Ladder, 26 min cap
20 ABMAT Sit Ups (-2 every rd)
10 Alt DB Snatch (around 50/30) 1 for 1
With time left you can rest OR
1000/800 Meter Row or 50/30 Bike Cal
In 4 minutes complete as much as possible of:
20 Torpedo Thrusters
20 Torpedo Front Raises
20 Burpee Box Step Overs Holding Torpedo
20 Torpedo Bicep Curls
20 Burpees
2 min rest
In 6 minutes complete as much as possible of:
(Start from the top)
20 Torpedo Thrusters
20 Torpedo Front Raises
20 Burpee Box Step Overs Holding Torpedo
20 Torpedo Bicep Curls
20 Burpees
2 min rest
In 10 minutes complete as much as possible of:
(Start from the top)
20 Torpedo Thrusters
20 Torpedo Front Raises
20 Burpee Box Step Overs Holding Torpedo
20 Torpedo Bicep Curls
20 Burpees