A) Complex
Work To A Heavy Complex
3 Deadlifts + 2 Power Cleans + 1 Jerk
- Then -
B) “ White Clawz “
21-15-9:
Deadlift (135,95)
Shoulder To Overhead (135,95)
” SWEAT “
AMRAP 18:
3-6-9-12-15….
Double DB/KB Deadlifts
Double DB/KB Hang Clean
Double DB/KB Push Press
Calorie Row
* Continue to add 3 reps per round until time is up *
“ SWEAT ”
3 Rounds of:
2 Minutes Max Cal AB
1 Minute Max Russian KBS
2 Minute Max Cal Row
1 Minute Max Burpees To Plate
* Rest 3 Minutes Between Rounds *
A) Hang Power Clean
Establish A Heavy Complex of:
3 Hang Power Cleans + 2 Push Jerks
- THEN -
B) “Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Russian KBS (70,53)
A) COMPLEX
Establish a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
- THEN -
B) “Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
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“ SWEAT “
A) Max Distance Row
B) Max Distance Bike
C) Max Rounds of 7 Push-Ups + 7 V-Ups + 7 Air Squats
- Round 1 = 3:00 at each station
- Round 2 = 2:30 at each station
- Round 3 = 2:00 at each station
* Rest equal amount after full rounds *
A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats + 3 Push Press
- THEN -
B) “ Sweet Chin Music “
For Time:
1,000m Row
50/40 Calorie Assault Bike
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
RX = 135,95
A) Snatch Complex
Work to a heavy complex of:
1 Squat Snatch + 2 Hang Squat Snatch + 3 Overhead Squats
- Then -
B) "Snake Bite"
21-15-9:
Squat Snatch (95,65)
C2B Pull-Ups
* 9-22-17 *
" SWEAT " (6AM,9AM,6PM)
AMRAP 22:
50 Wall Balls (20,14)
25 Abmat Sit-Ups
50 Kettlebell Swings
25 Burpee Box Jump Overs (24,20)
A) Complex
Work To A Moderate Complex Of:
3 Front Squats + 2 Push Press + 1 Thruster
(From The Floor)
- Then -
B) "Fran"
21-15-9:
Thrusters (95,65)
Pull-Ups
" Sunday Strength "
Work To A Heavy Complex Of:
1 Hang Clean + 3 Front Squats + 1 Hang Clean
" Sunday Strength "
Work to a heavy complex of:
1 Power Snatch + 2 OHS + 1 Power Snatch
