For time, 21-15-9 reps of: Burpees Power cleans Follow each round (including the last) with an unweighted 100m lunge. Finisher: 100 Double-unders or use this time to practice them while tired. [...]
Strength: Deadlift – work up to a heavy single Then, as many rounds and reps as possible in 15 minutes of: 5 Deadlifts (275/195lb) 10 Ring dips 15 Pushups on dumbbells* * For Rx, your chest [...]
Strength: Bench Press 5-5-3-3-1 Then, as many rounds and reps as possible in 20 minutes of: Run 400m 20 Wall balls (20/14lb) 20 Kettlebell swings (24/16k) [...]
Strength: Strict press 5×5 Then, as many rounds and reps in 15 minutes as possible of: 200m Plate carry (45/25lb) 10 V-up* 3 Push-press (135/95lb) * V-up looks like this: [...]
Skill: Hang power snatch As many rounds and reps in three minutes of: 3 Hang power snatch (95/65lb) 6 Push-up* 9 Squats** REST exactly one minute Repeat for 5 rounds Goes without sayin’ [...]
Strength: Back squat 5×5 Then, as many rounds and reps as possible in 15 minutes of: 10 Toes to bar 10 Goblet squats (24/16k KB) 10 Push-up s with hand release* * Or, for Rx+, do 10 wall [...]
Skill: We will be spending a bit of time on the clean… drills, drills, and more drills Then, as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (95/65lb) 3 Cleans (using the [...]
