Community. Coaching. Caring. Since 2009.
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins w/ Buy-in: 800 m, Bar Muscle-ups and Dumbbell Hang Squat CleansIn 9 mins do:
Run 800m
then in the remaining time, AMRAP of:
5 Bar Muscle-ups
10 Dumbbell Hang Squat Cleans (pick load)
* Scale BMU to 5 strict pull-ups
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex of 1 Hang Squat Snatch + 1 OHS
AMRAP 12 mins: Burpees and Double UndersComplete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. 1 Hang Squat Snatch + 1 OHS. Scale to 1 Hang Power + 1 OHS
3 RFT: Runs, Kettlebell Swings and Handstand Push Ups3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Handstand Push Ups
Find your Jerk 3 Rep Max.
* Choose Split or Jerk, use same as last week. Use mats in case of drops.
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
12 Deadlifts (225#/155#)
15 Wall Balls (20#/14#)
