Snatch Pull 2×5, 3×3 (Working above 100% of best snatch)
KB Turkish Sit-ups 3x5e
Inverted Bar Rows 3×10-15
For Time: (12’ Cap)
Run 300m (1 Lap around Building Sidewalk)
20 KB Goblet Squats (24/16kg)
Run 300m
20 KB DL HP
Run 300m
20 …
Thruster 2×7, 3×5
Mixed Grip Pull-ups 4×4-8e
Goblet Curtsy Step-Down 3x6e
“Workhorse”
4 Rounds for Time: (10’ Cap)
12 Toes to Bar
8 Box Jump-overs (24/20”)
4 Devils Presses (40/25#)
Rx+: 50/35#
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Cardio Party – 2 Part Conditioning
Part A
Every 4:00 x 3 Rounds:
12 Wall-Balls (20/14#)
24 WB Russian Twists (12e)
AMRAP Row Cals
3’ Rest
Part B
Every 4:00 x 3 Rounds:
10 Sit-Throughs
20 DB Renegade Rows (30/20#)
AMRAP Echo Bike Cals
Washboard – 3 …
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On 1:30 Interval:
Hang Power Clean + Push Jerk
2×3+3, 2×2+2, 2×1+1
“DT”
5 Rounds for Time: (15’ Cap)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx = 50/35kg
Rx+ = 70/47kg
Midline Stability – 2-3 Sets
16 Reverse Plank Marches
16 Alt. SL V-ups
E2MOM x 6 Sets:
3-Position Hang Power Snatch
1 from Hip
1 from AK
1 from BK
“Cindy” (Benchmark – Record results for ZP)
20’ AMRAP
5 Pull-ups
10 Push-ups
15 Squats
(Push-ups to Easy button on top of 5kg change plate).
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15’ Build to Front Squat 1RM
Underhand BB BO Row 4×8
Side Plank Thread the Needle 3x12e
3 Rounds For Time: (8’ Cap)
40 Double-Unders (80 Single-Unders)
20 SA DB Snatch Reverse Lunge (40/25#)
Snatch-Grip Deadlift 2×5, 2×4, 2×3
MB Skater Bounds 3×12
BB Rollouts 3×10
1:30 on/0:30 off x 6 Rounds:
100yd Shuttle Run (Out & back to 5-10-15-20yd)
AMRAP SA Devils Presses (40/25#)
Score = Total Reps of Devils Presses
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Push Press 5, 4, 3, 2, 1
Strict Chin-ups 4×5-8
Curtsy Box Step-Downs 4x6e
For Time: (10’ Cap)
20 Box Jumps (24/20”)
20 SA DB Clusters (40/25#)
40/30 Cal Row
20 SA DB Clusters
20 Box Jumps
1 Mile Run Time Trial (Record Results for ZP)
1 Mile = 6 Laps around back parking lot (Start & end at stop sign by dumpster)
10’ EMOM
2 Turkish Get-ups
*Switch arms after each minute
Rotating EMOM x 4 …
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Hang Power Clean + Push Jerk EMOM
3’ EMOM: 3+3 (Light load)
Rest 1 Min
3’ EMOM: 2+2 (Moderate Load)
Rest 1 Min
3’ EMOM: 1+1 (Heavy Load)
30” on/30” off x 3 Rounds:
1. Knees to Elbows
2. Deadlift (80/55kg)
3. Super Burpees …
