Hand stand push up work- 5×5 or 9×3 strict or kipping – use mat as needed
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
Midline
NFT
21-18-15-12-9 Abmat Sit-Ups
back Extensions on floor
Kettlebell bear crawl (53/35)
width of gym (rig to rig down and back)
25 Wallballs 20/14
Kb bear crawl (down and back)
25 pullups
KB bear crawl (down and back)
25 Knees to elbow
KB bear crawl (down and back)
25 KB swings
KB bear crawls as we’ll do them can be seen here: https://www.youtube.com/watch?v=f9TximDzUCI
1. Conditioning
For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)
1. Front Squat
On the Minute x 5: 1 Pausing Front Squat
On the Minute x 5: 1 Front Squat
2. Conditioning
AMRAP 8:
10 Toes to Bar
30 Double Unders
Rest 4:00
AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break
Conditioning
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
3. Pause Overhead Squat
Build to a Moderate Single
3 second pause
4. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest
5. Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats
5 min Amrap
5 Deadlifts (185-205/105-135)
3 Hang Power Cleans
1 Shoulder to Overhead
*pick a very challenging weight for the HPC and STO
Rest 3 minutes
5 min Amrap
10 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
2 Shoulder to Overhead (135/95)
1. Clean and Jerk
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk
2. Clean pull
5×2 heavy for you (around your max clean weight or heavier)
3. Conditioning
For Time:
21 Barbell Facing Burpees
21 Power Cleans (135/95)
21 Barbell Facing Burpees
18 min Amrap
3 Rope Climbs
9 Front Squats (165-185/105-125) can be from rack
27 situps
* 12 rope pulls for 3ea rope climbs
Overhead squat
3×3 at a challenging weight
6 Rounds not for time – row all out for 200 m rest the same time that it took you
Conditioning
AMRAP 20 Minutes
6 Squat Snatch 95-135/75-95lbs
12 Box Jump Overs 24/20″
18/12 Calorie bike