A) Clean and Jerk Complex
Establish a heavy complex in 15 minutes of:
1 Power Clean + 2 Push Jerks + 1 Power Clean
- THEN -
B) “Less Awful Annie”
50-40-30-20-10
Double Unders
Straight Leg Sit-Ups
5-4-3-2-1
Clean (245,165) Any Style
“ SWEAT “
AMRAP 22:
25 Straight Leg SIt-Ups
25 Double Unders
25 DB Step Overs
25 Double Unders
25 DB Push Jerks (Alternate 5’s)
A) Complex
Establish a heavy complex of:
1 Clean + 2 Step Back Lunges + 3 Push Jerks
- Then -
B) “ Turkey Jerky “
AMRAP 12:
12 Bar Over Burpees
9 Hang Power Cleans
6 Front Rack Lunges (Step Forward)
3 Push Jerks
RX = 155 / 105
” SWEAT ”
AMRAP 20:
500m Row
30 Lunges
20 Push-Ups
10 Burpees To Target
A) Front Squats
6 x 3^
- Then -
B) ” Liz “
21-15-9 of:
Squat Cleans (135,95)
Shoulder To Overhead (135,95)
“ SWEAT “
AMRAP 20:
20 Medball Squat Cleans
20 HR Push-Ups
20 V-Ups
20 Cal Assault Bike
“ SWEAT “ (8AM)
Teams of 2:
AMRAP 24:
10 Cal Row
30 Double Unders
10 TTB
* Partners will complete a full rounds before switching *
A) Front Squat
5 Rep Heavy from the floor
- Then -
B) “ 18.2 Barbell Version “
With a 12 Minute Window....
18.2A) For Time:
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Front Squat (115,85)
Bar-Facing Burpees
- In Remaining Time -
18.2B) 1RM Clean
" SWEAT " (8AM ONLY)
AMRAP 22:
1200m Run
600m Row
30 Wall Balls (20,14)
15 Burpee Box Jumps (20")
A) Squat Cleans
Establish a heavy double (Not TnG)
- Then -
B) " Deuces Wild "
For Time:
15-12-9-6-3:
Squat Cleans (95,65)
Bar Over Burpees
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 complex of - 1 Squat Clean + 3 Front Squats
" ! Pump Day ! "
Work to a heavy complex of the following:
1 Deadlift + 1 Power Clean + 1 Front Squat + 1 Squat Clean
" Sunday Strength "
Squat Clean & Jerk - Work to a relative heavy for the day
- THEN -
" Open 11.3 "
AMRAP 5:
1 Squat Clean
1 Jerk
RX = 165,110
