Power Clean 10×1 EMOM
OH Press 4×5
Side Plank Thread the Needle 3x12e
6’ AMRAP
8 Knees to Elbow
12 DB Ground to OH (40/25#)
16 DB Lunge (40/25#)
(Single DB for both G2OH & Lunges. Switch hands whenever.)
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Split Jerk 3×3, 4×2
Front Rack Reverse Lunge 4x5e
Hollow Rock 3×15
4’ on/2’ off x 3 Rounds:
2 Rounds For Time:
8 Alt. SA Devils Press (40/25#)
12 Alt. SA DB Cossack Squat (40/25#)
16 Ab Mat Sit-ups
In remaining …
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SA KB Chain – 10’ Alt. EMOM
3 Reps of:
1 Swing + 1 Clean + 1 Snatch
*Switch hands after each minute
Deadlift 3×6, 3×4
4 Rounds for Time: (10’ Cap)
16 Box Jump-overs (24/20”)
16 SA KB Thruster (24/16kg)
16 SA …
Deadlift 3×6, 3×4
4 Rounds For Time: (12’ Cap)
8 Alt. SA Burpee
12 Alt. SA KB DL HP
16 SA KB Thruster
20 SA KB BO Row
Midline Stability – 2-3 Sets
10e Dead Bugs
10e Side Plank Leg Lifts
15’ Rotating EMOM
1. 8-12 Toes to Bar
2. 12 MB Skater Bounds (15/10#)
3. 12 MB Rotational Slams (15/10#)
(The priority for this EMOM is movement quality. Each round should look better than the previous. …
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Snatch Complex – 3×3+3, 3×2+2
Power Snatch + OH Squat
Every 4:00 x 3 Sets:
For Time:
6 KB Facing Burpees
9 KB Swings (24/16kg)
12 Alt. Lunge Jumps
9 KB Swings
6 KB Facing Burpees
(These are sprints. Push the pace …
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Snatch Complex – 3×3+3, 3×2+2
Power Snatch + OH Squat
Every 4:00 x 3 Sets:
For Time:
6 Burpees over KB
9 KB Swings (24/16kg)
12 Alt. Lunge Jumps
9 KB Swings
6 Burpees over KB
(These are sprints. Push the pace & …
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Back Squat 3×6, 3×4
Pull-up (Wtd.) 5×5
(Scaling: 3-5s Pull-up Ecc. 5×5)
15’ AMRAP
40 Double-Unders (100 Single-unders)
30 Lunges
20 Plate Russian Twists (15/10kg)
10 Hindu Push-ups
Back Squat 3×6, 3×4
Tuck Pull-up 5×4-8
(Scaling: 3-5s Pull-up Ecc. 5×4)
6’ AMRAP
10 Box Jumps (18”)
20 Plate OH Lunges (15/10kg)
10 L-Overs
3’ Rest
6’ AMRAP
10 Lateral Box Step-up Jumps (18”)
20 Plate Russian Twists
10 Hindu Push-ups
Power Clean 7×2 on 1:30 Interval
OH Press 4×7
Side Plank Thread the Needle 3x12e
BTCC #36 – 3’ Rotating EMOM
1. AMRAP Squats
2. AMRAP Butterfly Sit-ups
3. AMRAP Deload Push-ups
Score to beat: 100 Reps total (Craig Kleinberg)
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