Community. Coaching. Caring. Since 2009.
1 Squat Snatch, pick load
Every 1 min for 9 mins.
Chipper: Row, Air Squats, Run and Power SnatchesFor time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches, pick load
Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and RunsComplete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
20 AbMat Sit-ups
Run 200m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.
Find your Hang Power Clean 1 Rep Max.
* Immediately after the Pt. 1 (12 min. AMRAP) you have 5 min. to find a 1RM HPC (including warm-up – no lifts prior to AMRAP). Clock will continue running.
Photo by @robcwilson
Workout THEN lift! Look at all those PR’s on the whiteboard!
Results
Results cont
Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
20 AbMat Sit-ups
Run, 200 m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.
EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-upsEvery 1 min for 8 mins do:
1 Strict Pull-up
2 Pull-ups
3 Chest-to-bar Pull-ups
* Goal is to perform this as a complex unbroken. Scale to 1 strict PU plus 2 kipping (no C2B). Or scale to 2 kipping plus 1 C2B (no strict). Stay consistent.
For time:
50 Box Jumps
50 Wall Balls
50 Burpees
3 Rope Climbs (15 ft)
Every 1 min for 8 mins do:
1 Strict Pull-up
2 Pull-ups
3 Chest-to-bar Pull-ups
* Goal is to perform this as a complex unbroken. Scale to 1 strict PU plus 2 kipping (no C2B). Or scale to 2 kipping plus 1 C2B (no strict). Stay consistent.
Snatch Balance 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS. Use mats for drops.
Snatch Balance 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Kettlebell Swings and Overhead Squats3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press, and Double UndersFor time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75/55#)
150 Double Unders
Photo by @robcwilson
