All Percentages Based Off 1RM Back Squat:
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%
Rest 1-3 Minutes Between All Sets.
PART 1: “BACK AT IT AGAIN”
For Time:
75 Power Snatches (75/55)
On the Minute [Starting at 0:00]:
30 Double Unders
PART 2: POWER SNATCH
[Right After Completing “Back At It Again”]
7 Minute Window:
Build to Heavy Single Power Snatch
3 Rounds For Time:
9 Power Snatches (95/65)
15 Bar-Facing Burpees
21 Toes to Bar
3 Rounds For Time:
9 Power Snatches (95/65)
15 Bar-Facing Burpees
21 Toes to Bar
AMRAP 25:
Buy-In: 5k Row
Directly Into…
AMRAP With Time Remaining:
Wall Balls (20/14)
AMRAP 25:
Buy-In: 5k Row
Directly Into…
AMRAP With Time Remaining:
Wall Balls (20/14)
AMRAP 20:
Max Calorie Bike
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
50 Double Unders
PART 1: BARBELL COMPLEX
Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk
*Score = Heaviest Load
PART 2: “DISGRACE”
3 Rounds For Time:
10 Squat Cleans (135/95)
10 Push Jerks (135/95)
PART 1: DEADLIFTS
15 – 12 – 9 – 6 – 3:
Deadlifts
*MUST be unbroken/touch-and-go
PART 2: “VOICEMAIL”
On the Minute x 10:
4 Strict Pull-ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches (50/35)
For Time:
100 Double Unders
4 Rounds:
15 Burpees to Target
15 Wall Balls (20/14)
100 Double Unders
4 Rounds
15 Burpees to Target
15 Wall Balls (20/14)
100 Double Unders
PART 1: “JOKER”
For Time:
1-10 Toes to Bar
10-1 Deadlifts (155-225/105-155)
PART 2: BACK SQUATS
Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row
Dumbbell: (35/25)
[Kilos = 15/10]
Box: (20/16″)