Deadlift 6×6
3’ On/1’ Off x 2 Sets Each, Alternating:
1. AMRAP
5e SA KB Thruster
5e SA KB BO Row
2. AMRAP
5e SA KB Dead Clean
10 Alt. SA Burpee
Midline Stability – 2 Sets
10e L-Overs
10e Side Plank Hip Dips
16’ Rotating EMOM:
1. 8-12 Toes to Bar
2. 12 MB Skater Bounds (15/10#)
3. 8-12 Alt. SL Candlestick Roll-ups
4. 16 MB Punch Slams (15/10#)
(The priority for this EMOM is movement quality. Each round …
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Snatch Complex – 6 Sets
2 Snatch Pulls
2 Hang Power Snatches
2 OH Squats
E3MOM x 4 Sets:
For Time:
5 Super Burpees over the KB
7 KB DL HP (24/16kg)
10 Skater Bounds
7 KB DL HP
5 Super Burpees over the KB
(These …
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Snatch Complex – 6 Sets
2 Snatch Pulls
2 Hang Power Snatches
2 OH Squats
E3MOM x 4 Sets:
2 Rounds For Time:
7 KB DL HP (24/16kg)
6 Burpees over the KB
5 MB Slams (15/10#)
(These are sprints. Push the pace …
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Back Squat 6×6
Pull-up 2×7, 3×5 (Wtd. if possible)
(Scaling: 3-5s Pull-up Ecc. 5×5)
7’ AMRAP
75 Single-Unders
30 Russian Twists (15e)
10 KB Swings (24/16kg)
2’ Rest
7’ AMRAP
50 Mtn. Climbers
30 Bicycle Twists
10 Deload Push-ups
Back Squat 6×6
Tuck Pull-up 5×4-7
(Scaling: 3-5s Pull-up Ecc. 5×4)
7’ AMRAP
10 KB Swings (24/16kg)
30 Russian Twists (15e)
50 Lateral Line Hops
2’ Rest
7’ AMRAP
50 Mtn. Climbers
30 Bicycle Twists
10 Deload Push-ups
Power Clean 6×3 E2MOM
OH Press 4×9
Side Plank Leg Lifts 3x12e
BTCC #21
Alt. Tabata (20” on/10” off x 4 Rounds each):
1. Alt. Lunge Jumps
2. Straight Leg Sit-ups
Score to beat: 138 reps (John Bruni)
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Clean & Jerk – 6×2
3 Intervals of 2’ on/1’ off:
AMRAP
6 Toes to Bar / 12 V-ups
9 KB Swings (24/16kg)
12 Goblet Reverse Lunges (24/16kg)
(Pick up where you left off.)
Midline Stability – 2-3 Sets
10e Side Plank Thread …
SA KB Chain – 10’ Alt. EMOM
3 Reps of:
1 Swing + 1 Clean + 1 Snatch
*Switch hands after each minute
KB Goblet Cossack Squat 3x8e
KB Turkish Sit-ups 3x5e
Running Intervals
8×30” on/60” off
Sumo Deadlift 3×5, 2×3
Inverted Bar Rows 4×12
Pistol Squats 4×5-8e
BTCC #17 – 3’ AMRAP
3-6-9-12… (+3 each round)
Reverse Burpees
Push-up Jump-ins
Score to Beat: 4 Rounds + 3 Reps (Coach Antonio)
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