Every 2:00 for 10 sets:
Snatch
Rest 5:00
Every 2:00 for 10 sets:
Clean and Jerk
For Time:
100 Object Snatches
Rest 5:00
For Time:
100 Object Cleans
*Class sign up is required.
Every 7:00 for 5 rounds:
Row 1000m
Every 7:00 for 5 rounds:
Run 1000m
*Class sign up is required.
Every 6:00 for 4 sets:
3-2-1
Ring Muscle-ups
9-6-3
Power Snatch, 70%
Scaled
Every 6:00 for 4 sets:
6-4-2
Pull-ups
9-6-3
Power Snatch, 70%
Every 6:00 for 4 sets:
9-6-3
Chair Dips
Object Snatch, each arm
*Class sign up is required.
Every 2:00 for 7 sets
Deadlift, 5 reps
21-15-9 reps for time of:
Deadlift, 225/155-lbs.
*After each set Run 400m
27-21-15-9 reps for time of:
Object Deadlift
*After each set Run 400m
*Class sign up is required.
5 rounds for time of:
10 Push Press, 115/75-lbs.
20 Front Squats, 115/75-lbs.
30 Calorie Row
5 rounds for time of:
10 Object Push Press
20 Goblet Squats
400m Run
*Class sign up is required.
Rest Day
Every 2:00 for 5 sets:
Snatch + 2 Hang Snatch
3 rounds for time of:
30 DB Snatch, 50/35-lbs
600m Run
90 Double-unders
5 rounds for time of:
30 Object Snatch
600m Run
90 Double-taps
*Class sign up is required.
Every 12 minutes for 2 sets, each for time:
50 Calorie Row
50 Wall-balls, 20/14-lbs.
50 Toes to Bar
Every 12 minutes for 2 sets, each for time:
Run 800m
50 Object Thrusters
50 Toes-to-Target
*Class sign up is required.
18 minute AMRAP of:
6 Deadlifts, heavy
9 Ring Dips
12 KB Swings, 53/35-lbs.
15 Push-ups
18 minute AMRAP of:
6 Object Deadlifts
9 Chair Dips
12 Object Swings
15 Push-ups
*Class sign up is required.
Every 2:00 for 7 sets
Clean + Hang Clean + Split Jerk
For time:
30 Squat Clean and Jerks, 155/105-lbs.
For Time:
30-20-10 reps of:
Object Cleans
Object Bent Over Rows
*Class sign up is required.
