A. 2 Cleans + 1 FS + 1 Split Jerk - 18 Minutes to Max
B. "Harder DT"
60 Deadlifts (155/105)
45 Hang Power Cleans
30 Push Jerks
*25 Minute CAP. Scale as needed.
A. Bench Press - 2RM in 16 MInutes
B. Back Squat: 7-7-7-7
C. 7 Minute AMRAP of Burpee Pull Ups
20 Minute AMRAP of:
10 Push Press (115/75)
10 Box Jumps
Hope on a rower for 10 minutes, keeping your Stroke Rate under 20-25 S/M and decrease pace until you are doing very little effort when the clock rolls to 10.
A. Snatch Grip Deadlift - 5RM in 12 Minutes
B. Snatch Grip BTN Push Press - 3RM in 10 Minutes
C. DB Bent Over Row - 3 x 7-10 reps (DB in each hand)
D. 3 x 30 Cal Ski for Time*
A. 3 Minute Bike, For Calories
B. 50 Push Jerks, For Time:
*Rest as Needed
C. 100 Box Step Ups (Use weight as able), for Time.
*Rest as needed
***Complete today in any order as needed based on equipment and class size.
A. Front Squat - 1RM in 20 Minutes
B. In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls