PART 1A: SQUAT CLEAN
Build to A Heavy Double (Not Touch & Go)
PART 1B: PUSH JERK Build to A Heavy Double
PART 2: “MACHO MAN V2” [BENCHMARK]
On The Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
Build to a heavy double squat snatch
3 Rounds For Time:
500/400 Meter Row
400 Meter Run
30 Toes to Bar
Rest 3 Minutes Between Rounds
Every 3 Minutes x 10 Sets:
3-5 Strict Pull-ups use band as needed
10 Hand Release Push-ups
15 Box Step-ups (24″/20″)
Max Meter Bike Erg
Front Squat- build to a heavy single
10 Rounds For Time:
10 Wall Balls (20/14)
3 Deadlifts (255-315/155-225)
50 Meter Farmers Carry (50/35)’s
Build to Heavy Single bench press
1 Set of Max Reps @ 80% of Heavy Single
PART 2: “GAME OF INCHES”
AMRAP 12:
9 Burpees to Target (6″)
35 Double Unders
Power Clean
Build to Heavy Single
Then…
1 Set of Max Reps @ 80% of Heavy Single
3 Rounds For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24″/20″)
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest
[Kilos = 43/29]
Back Squat
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
“Tarzan”
For Time:
800 Meter Run
20 Thrusters 135 / 95 lb
10 Rope Climbs (15-ft.)
Push Jerk
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
“Regionals 18.5”
For Time [22 Minute Cap]:
50 Kipping Handstand Push-Ups
50 Toes to Bar
50 Calorie Echo Bike
50 Dumbbell Box Step-Overs (24″/20″)
50-ft. Right Arm Dumbbell Overhead Lunge*
50-ft. Left Arm Dumbbell Overhead Lunge*
Dumbbells: 50 / 35 lb’s
*Performed with 1 dumbbell overhead and 1 dumbbell in the front rack.
Power Snatch
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
“Lung Island”
25-20-15-10-5:
Calorie Row
Power Snatches 75 / 55 lb
Clean & Jerk Complex
6-8 Sets:
1 Squat Clean + 1 Front Squat + 1 Split Jerk
“Right Round”
For Time [30 Minute Time Cap]:
100 Double Unders
50 Calorie Bike Erg
5 Squat Cleans
80 Double Unders
40 Calorie Bike Erg
4 Squat Cleans
60 Double Unders
30 Calorie Bike Erg
3 Squat Cleans
40 Double Unders
20 Calorie Bike Erg
2 Squat Cleans
20 Double Unders
10 Calorie Bike Erg
1 Squat Clean
Barbell: should be very heavy 80-90% of your max