21-18-15-12-9-6-3
Deadlifts 185/135
Ring Dips
Wall Balls 20/14
21-18-15-12-9-6-3
Deadlifts 185/135
Ring Dips
Wall Balls 20/14
Straight
Power Clean & Jerk
1-1-1-1-1-1
Increase weight on Every Set
Rest 60 Sec. After Every Set
Then
4 Rounds For Time OF:
200 Meter Uneven Farmer’s Carry 53/35 lb 35/25 lb
10 Hang Cleans 135/95 lb
15 Toes To Bar
Scale weight as you need it
Complete as Many Rounds and Reps
as Possible in 20 Minutes OF:
20 Lateral Jumps Over Parallette
3 Man Makers
6 Deck Squats
9 Box Jump Overs
4 Rounds For Time OF:
400 meter Run
10 Barbell Bent Over Row
15 KB Swings
20 Pull Ups
Every minute on the minute for
10 minutes complete
3 Curtis P’s
Rest 5 minutes
Complete as many Rounds and Reps
as possible in 10 minutes OF:
10 Double Unders
8 Burpees bumper Jumps
6 Weighted Step Ups
TABATA
4 Rounds
20 Sec. Work 10 Sec. Rest
Wall Balls
Deadlift
Box Jumps
Push Ups
Every minute on the Minute for
10 Minutes Complete
3 Power Snatch
Then
Complete as Many Rounds and Reps as Possible in 15 Minutes OF:
6 Hang Cleans
8 Push press
10 Lateral Burpees Over the Bar
21-18-15-12-9-6-3
Double Unders
Sumo Deadlift High Pull
Front Squats
4 Rounds for Time OF:
400 Meter Run
10 Sandbag Get Ups
12 Power Cleans
14 KB Swings
Complete as Many Rounds and Reps as Possible in 20 Minutes OF:
30 Mountain Climbers
15 Med/Ball Cleans
30 Dumbbell Rows
15 Dumbbell Push Press