Clean with a two second pause below the knee + squat clean (no pause)
)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Cleans
Max Effort 800m Run
12 Minute EMOM
Odd : 30 sec L-Hold
Even : 30 sec handstand hold or plank
20 Minute AMRAP
2 Way sled push (heavy – 3+ plates)
20 db snatches (10/10)
40 air squat
20 hammer hit (10/10)
L1: 20/15+
L2: 35/25+
L3: 50/35+
3×50 feet slingshot walk/ monster walk
For Time
21-18-15-12-9
Thruster
Echo or Ski
L1: 45/35
L2: 75/55
L3: 95/65
15-20 minutes
D-Ball March
Accumulate 2 minutes
For Time
*20*15*10*
Deadlift
*500m Row
L1: 95/65
L2: 205/135
L3: 225/155; 2:00/500m pace
Max Effort 800m Run
12 minute EMOM
Odd: 30 sec L hang from bar
Even: 30 sec HS hold
22 Minute AMRAP
In Teams of Two
5 hang power clean
10 toes to bar
100m run (sprint)
L1: 45/35
L2: 135/95
L3: 185/125
30 Minute AMRAP
In Teams of Two
5 hang power clean
10 toes to bar
100m run (sprint)
*each athlete will complete one full round, then switch
L1: 45/35
L2: 135/95
L3: 185/125
3 rounds for time
400m ski
50 kettlebell swings (G/Y+)
50 strict push-ups
50 slam balls (25/20+)
50 sit-ups
Rest 5 Minutes
3 Minute AMRAP
Double unders or jump rope
3 rounds for time
400m run
40 KB Swing
40 Push-up
40 Goblets squat
40 V-Ups
L1: Y/B (Sit-up) (2Rounds)
L2: G/Y
L3: R/G hollow rock
5 Rounds for time
500m row or 400m run
15 DB shoulder press
30 DB walking lunges
RX: 35lb+ DBs / 25lb+ DBs
5 Rounds for time
500m row
15 sumo deadlift high pull
25 sit-ups
Rest 1 minute between rounds
L1: KB 4 rounds
L2: 75/55
L3: 95/65; 2:00/500m pace or less