3-4 rounds for quality of:
3-8 Strict Pull-ups (band, toe spot or bar row)
10/10 Single Arm Dumbbell Upright Rows, pick load
10-15 Ring Rows
Rest 1 min
For time:
21-15-9
Hang Power Clean
Shoulder to Overhead
-rest 4:00-
9-15-21
Shoulder to Overhead
Hang Power Clean
18 MIN TIME CAP
Weight: very light load max weight 75/55lbs… can use barbell or DB
15-20 MIN
6×2 Snatch
Power Snatch, Squat Snatch or Power Snatch + OHS
OR
4 rounds for quality of:
30 Banded Bicep Curls
30 Banded Tricep Pull Downs
Rest 1 min
Partner Workout
20:00 Max Distance Bike
*Partners may switch whever they like
Strength Squad: OH Press and Deadlift
9 min EMOM:
Min 1: 1-3 Wallwalks, Pike on Box Wall Walks, 50ft bear walk
Min 2: 15-30 Hollow Body Hold
Min 3: Rest minute
20 MIN AMRAP
1200m RUN
then in the remaining time:
Max reps of
2-5 Pull Up/ Ring Row
4-10 Push Ups
6-15 Air Squats
For time:
Partner Run, 400 m or 500m row
30 Up Down Jumping Pull-ups
Partner Run, 400 m
60 Dumbbell Snatches, pick load
Partner Run, 400 m
30 Dumbbell Clean & Jerks, pick load
Partner Run, 400 m
Time cap: 30 mins Runs are together — everything else is split.
Post Workout pump
3 rounds
10 tuck ups or v-ups
10 French Press
10 Zottman Curls
10 Russian Twists
Every 1 min for 8 mins: Power Snatch
2 Power Snatches, pick load
Every 1 min for 8 mins.
72–75% OR RPE 7-8
Alternate Workout for athletes that are not snatching:
Every 1 min for 8 mins
4 Heavy Ball Slams
For time:
40 Row Calories
100 Double Unders or Singles
32 Row Calories
80 Double Unders
24 Row Calories
60 Double Unders
16 Row Calories
40 Double Unders
8 Row Calories
20 Double Unders
2x Power Clean + Front Squat or 2 Squat Clean
Every 1:30 mins for 12 mins.
Athlete Instructions
Go by Feel
*Power Clean + Front Squat + Power Clean + Front Squat
For time:
60 Wall Balls
20 Power Cleans
60 Wall Balls
Time cap: 15 mins
Strength Squad: Bench and Squat Supersets
3 rounds for quality of:
10 Toes to Something
15 V-ups/ tuck up/ sit up
25/25 Kettlebell Side Bends, pick load
4 rounds, 3 mins each, for max reps of:
10-15 Air Bike Calories
10 Burpee-to-Plate
max reps in remaining time Walking Lunges
Rest 1 min