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Hang Squat Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-upsFor time:
Row 1000m
50 Hang Squat Cleans (75#/55#)
30 Chest-to-bar Pull-ups
Alt EMOM 12 mins: Double Unders and SnatchesEvery 1 min for 12 mins, alternating between:
30 Double Unders
1 Snatch, pick load
For time:
2 rounds of:
10 Snatches (175#/125#)
12 Bar Facing Burpees
— then —
2 rounds of:
10 Snatches (115#/75#)
12 Bar Facing Burpees
* No time cap. Change load as you go.
Alt EMOM 12 mins: Deadlifts and Hollow RocksEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
* Touch and go. No drops.
3 rounds for time of:
30 Wall Balls (20#/14#)
3 Rope Climbs
* Scale 1 RC to 2 Supine RC
Photo by @robcwilson
Push Press 3-3-3-3Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Each for time:
Row: 4x 500m
Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts
Front Squat 3-3-3, using heaviest weight per set
Bench Press 3-3-3, using heaviest weight per set
FT: Rows, Front Squats and Bench PressFor time:
Row 500m
12 Front Squats (185#/135#)
12 Bench Press (155#/105#)
Row 500m
9 Front Squats
9 Bench Press
Row 500m
6 Front Squats
6 Bench Press
Row 500m
3 Front Squats
3 Bench Press
* FS from floor
Deadlift 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops from top.
Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24#/20#)
7 Kettlebell Swings (70#/53#)
Run 200m
Back Squat 2-2-2-2-2Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15 reps, for time of:
Back Squat (135#/95#)
Lateral Burpee Over Barbell
Sometimes you make the lift, sometimes you don’t. Knowing how to fail and bail is just as important to knowing how to properly execute the rep. Always have a solid understanding of the right way to hit the “eject” button and practice it. Here Taylor PR’s his back squat and in the other pic he shows how to bail correctly.Katrin Davidsdottir Almost Sweeps Regionals in Dominating Victory
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Hand Release Push-ups, Row, AbMat Sit-ups and Air SquatsComplete as many rounds as possible in 20 mins of:
10 Hand Release Push-ups
15 Row Calories
20 AbMat Sit-ups
25 Air Squats
Squat Snatch 3-2-1-1-1-1Squat Snatch 3-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Sets of 3 and 2 are TNG (Touch and Go)
21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Dumbbell Thrusters, RunsFor time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m
* Choose a heavy DB that allows you to do few sets; no dropping DB’s.