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 *
A) Power Clean & Push Jerk
Build to a Heavy Single
- THEN -
B) “Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)
” SWEAT “
AMRAP 18:
3-6-9-12-15-18….
Odd Object Squat (Plate)
Plate To Overhead
OH Plate Lunge
Burpee To Plate
* Continue To add 3 reps per round until time is reached *
A) DT Complex
Establish a heavy complex of:
3 Deadlifts + 2 Hang Cleans + 1 Jerk
- THEN -
B) “ Kickin It With DT ”
AMRAP 12:
1 Round of “DT” (155,105)
15 TTB
* 1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks *
” SWEAT ”
OTM x 25:
1) 1:00 Max V-Ups
2) 1:00 Max Burpees
3) 1:00 Max Medball Squat Cleans
4) 1:00 Max Plank Rows
5) 1:00 Rest
A) Clean and Jerk
OTM x 10:
4 Bar Facing Burpees + 2 Clean and Jerks
* Athletes may choose to ascend in weight or stay across *
- Then -
B) “Gwen”
15 – 12 – 9 Unbroken Clean and Jerks
* Athlete chooses the weight, but the bar cannot rest on the ground.
On the 0:00, perform their set of 15
On the 7:00, perform your set of 12
On the 14:00, perform your set of 9
” SWEAT ”
For Time:
3,000m Row
* Every 2:00, including 0:00, stop and complete 6 burpees over the rower *
“ Bane “
For Time:
40 HSPU
20 Ring Muscle Ups
- Into -
10 Rounds of “Macho Man” (185,135)
* 1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks *
“Gwen”
15 – 12 – 9 Unbroken Clean and Jerks
Athlete chooses the weight, but the bar cannot rest on the ground.
On the 0:00, perform the set of 15
On the 7:00, perform the set of 12
On the 14:00, perform the set of 9
“ SWEAT “
AMRAP 20:
50 Abmat Sit-Ups
25 Burpee Box Jump Overs (24,20)
5 Wall Walks
400m Run
“ Adderall “
A) In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
B) In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/85)
— Rest 3:00 —
C) In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
"LIQUID COCAINE"
5 RFT:
5 Power Clean and Jerks (155/105)
10 C2B Pull-Ups
- Then -
Accessory Work
4 Rounds of :45on / :15off for each movement
- HS Hold
- Flutter Kick
- Jumping Lunges
A) Squat Clean Thruster
- Establish a heavy 3 from the floor
- Then -
B) " Timber "
For Time:
30 Squat Clean and Jerks (155,105)
" ! PUMP DAY ! "
Work to a heavy:
3 Squat Cleans + 1 Jerk
* You may reset between the cleans *
" Sunday Strength "
Clean & Jerk - work to a heavy of 3 Cleans sand 3 Jerks (Complex Style)
- Then -
"Triceratops"
AMRAP 8:
6 C&J (95/65)
200m Run
" Sunday Strength "
Establish a heavy complex of the following:
3 Power Cleans + 3 Front Squats + 3 Jerks
“Bouncy House”
AMRAP 4:
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Time remaining: Max Double Unders
RX = 95,65
Rest 4:00
AMRAP 4:
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Time remaining: Max Double Unders
RX = 135,95
Rest 4:00
AMRAP 4:
1 Round:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Time remaining: Max Double Unders
RX = 155,105
! Pump Day ! "
- Macho Man Suplex -
Work to a heavy complex of:
3 Power Cleans + 3 Front Squats + 3 Jerks
- Then -
" Not So Macho Man "
OTM x 9
- 2 PC + 2 Front Squats + 2 Jerks
**Athlete Chooses Weight**
