Author: snoridgecf

Clean Pull + Hang Squat Clean 1-1-1-1-1

Clean Pull + Hang Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in

AMRAP 20 mins: Handstand Push-ups, Deadlifts, Double Unders, and Run

Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Deadlifts, 155/105 lbs
20 Double Unders
Run, 200 m

Shoulder Press 2-2-2

Shoulder Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x RFT: Power Snatches and Rows

5 rounds, each round for time, of:
5 Power Snatches, pick load
Row, 500/400 m

Go every 5 mins.

Snatch 3RM

Log your best Snatch 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

Bench Press 3-3-3

Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees

For time:
60 AbMat Sit-ups
50 Wall Balls, 20/14 lbs
40 Kettlebell Swings, 53/35 lbs
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls, 95/65 lbs
10 Lateral Burpee (Over Barbell)s

Optional Checkout: 5 RFT: Toes 2 Ring, Muscle-up + Ring Dips, HS Walk

5 rounds for time of:
3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk

*Complete 2 ring dips at the top of the MU.

Post total time.

Back Squat 6RM

Record your best Back Squat 6 rep max lift.

Only include the heaviest 6 rep, do not include sets prior to it.

3 RFT: C2B Pull-ups, Row Cal, and Air Squats

3 rounds for time of:
15 Chest-to-bar Pull-ups
30 Row Calories
45 Air Squats

Solo WOD: AMRAP 15 mins: Run, Rope Climb, Run, and Squat Clean

Complete as many rounds as possible in 15 mins of:
Run, 100 m
1 Rope Climb, 15 ft
Run, 100 m
5 Squat Cleans, 135/95 lbs

Team WOD: AMRAP 20 mins: Partner Run, Rope Climbs, and Squat Cleans

Complete as many rounds as possible in 20 mins of:
Partner Run, 200 m
2 Rope Climbs, 15 ft
10 Squat Cleans, 135/95 lbs

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

27-21-15-9: Power Snatches, Wall Balls and Run

27-21-15-9 reps, for time of:
Power Snatch, 95/65 lbs
Wall Ball, 20/14 lbs
Run, 200 m

Bench Press 4-4-4

Bench Press 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pt.1: AMRAP 10 mins: Push-ups, Single Arm DB Snatch, Toes-to-bars, and Single Arm DB Snatch

Complete as many rounds as possible in 10 mins of:
10 Push-ups
10 Single Arm Dumbbell Snatches, 50/35 lbs
10 Toes-to-bars
10 Single Arm Dumbbell Snatches, 50/35 lbs

Pt. 2: 5 RFT: Double Unders and Run

5 rounds for time of:
35 Double Unders
Run, 200 m

Clean & Jerk 3RM

Record your best Clean & Jerk 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

3 RFT: Air Squats and Clean & Jerks

3 rounds for time of:
50 Air Squats
10 Power Clean & Jerks, 135/95 lbs