Hang Power Clean
7-7-7-5-5-5-3-3-3
Part 2: "BELLY ACHE"
30-20-10:
Hang Power Cleans (95/65)
AbMat Sit-ups
Step Back Lunges (95/65)
AbMat Sit-ups
[On the 0]:
200 Meter Run + 3 Deadlifts (185/135)
[On the 2]:
400 Meter Run + 6 Deadlifts (185/135)
[On the 6]:
600 Meter Run + 9 Deadlifts (185/135)
[On the 12]:
200 Meter Run + 3 Deadlifts (185/135)
[On the 14]:
400 Meter Run + 6 Deadlifts (185/135)
[On the 18]:
600 Meter Run + 9 Deadlifts (185/135)
[On the 24]:
200 Meter Run + 3 Deadlifts (185/135)
[On the 26]:
400 Meter Run + 6 Deadlifts (185/135)
[On the 30]:
600 Meter Run + 9 Deadlifts (185/135)
[Cap at 36:00]
Build to A Heavy 3 Front Squat
3 Rounds For Time:
10 Front Squats (135/95)
20 Toes to Bar
50 Double Unders
Power Snatches (Touch N Go)
6-6-4-4-2-2
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell Lateral Burpees
Directly Into..
150ft Single Dumbbell Goblet Walking Lunges (50/35)
5 Rounds on the 5:00
400m Run
8 Barbell Bench Press
20 AbMat Sit-Ups
*Build in weight each round
Thruster
5 Sets of 3 Reps
10 Rounds For Time:
3 Thrusters (95/65)
6 Pull-Ups
Deadlifts
On The 1:30 x 5 Rounds
5 Reps
21-15-9:
Kettlebell Swings (53/35)
Burpees
Directly Into...
3 Rounds For Time:
400 Meter Run
21 Push-Ups
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
20 Box Jumps (24"/20")
200ft Farmers Carry (50's/35's)
Front Squats [10 Minute Cap]:
Build To A Heavy Set of 6
AMRAP 6:
Max Rounds of "DT" (95/65)
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 6 Minutes
AMRAP 6:
Max Rounds of "Cindy"
1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 AbMat Sit-Ups
Partition However You'd Like
Power Snatch
5 - 4 - 3 - 2 - 1
For Time:
2-4-6-8-10:
Power Snatches (115/85)
After Each Round:
400 Meter Row
2 Rope Climbs
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Sumo Deadlift
5-5-4-4-3-3
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts (135/95)
30 Double Unders
15 Hand Release Push Ups
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
Back Squat
Build To A Heavy Set of 5
AMRAP 10:
1 Rope Climb (15')
10 Air Squats
1 Rope Climb (15')
20 Air Squats
1 Rope Climbs
30 Air Squats
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Russian Kettlebell Swings (53/35)
Max Wall Walks
Rest 4 Minutes Between
Push Press
Build to A Heavy Set of 3
AMRAP 10:
1 Push Press (95/65)
1 Burpee Box Jumps (24"/20")
2 Push Press (95/65)
2 Burpee Box Jumps (24"/20")
3 Push Press (95/65)
3 Burpee Box Jumps (24"/20")
...
[Continue Adding 1 Rep To Each Movement]
Bench Press
10-5-3-1-1-1-3-5-10
5 Rounds For Time:
12 Toes to Bar
150' Farmers Carry (50's/35's)
200m Run
AMRAP26:
900m Row
26 Single Dumbbell Alternating Power Snatches (50/35)
26 Burpees Over Dumbbell
3 Rounds For Time:
400 Meter Run
20 Pull-ups
10 Power Cleans (135/95)
Build To A Heavy Complex
1 Snatch High Pull
1 High Hang Snatch
1 Squat Snatch
For Time:
30 Hang Power Snatches (75/55)
30 Bar-Facing Burpees
30 Overhead Squats (75/55)
30 Bar-Facing Burpees
30 Hang Squat Snatches (75/55)