Running Clock…
at the 0:00
3 RFT:
10 Power Snatch 65/35# (95/65#)
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch 80/55# (115/80#)
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch 95/65# (135/95#)
30 Bar Burpees
Sweat Class
3 RFT
10 Plate Burpees
10 Alternating DB Snatches
10 Squats
at the 10:00
2RFT
15 of each
at the 20:00
1 RFT
30 of each
Build to a Heavy 3-Rep Front Squat
Followed by…
30 – 20 – 10
Row for Calories
Deadlifts 185/135#
Box Jumps 24″/20″
Partner “Eva”
5 Rounds For Time:
800 Meter Run
800 Meter Row
60 Kettlebell Swings (70#/53#)
60 Pull-Ups
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double Unders
Masters Strong
1 RM Back Squat
1 RM Bench
6-4-2 Squat Cleans
60-40-20 Double Unders
All Classes
Teams
Relay Style
20 Minute AMRAP
Tire Drag Down and Back
Farmers Carry Mailbox and Back 53/35’s
200m Sprint
Strength
Snatch Complex
15 Minutes to find a heavy
Hang Snatch Pull + Hang Squat Snatch
Sweat Class
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees
Sweat Class
Same as above conditioning.
6:00 Weights
5 ascending weight sets of
1 Clean +1 Push Press+1 Push Jerk+ 1 Split Jerk
Rest 3:00 Minutes
2 attempts at a max
1 Clean +1 Push Press+1 Push Jerk+ 1 Split Jerk
Front Squats
Every 2:00 for 12:00
Reps 2-4-1-8-1-4-2
Conditioning
Minute 0-5
200m Run
10 TTB
Minute 5-10 Rest
Minute 10-15
12/10 Calorie Bike
15 KBS 70/53#
Minute 15-20 Rest
Minute 20-25
15/12 Cal Row
10 Thrusters 95/65#
Sweat Class
Same as above with lighter KB’s and Wall Balls for Thrusters
Minutes 0-6 (6 Mins) – Build to a Heavy Hang Squat Clean
Minutes 6-13 (7 Mins) – Build to a Heavy Double Front Squat
Minutes 13-21 (8 Mins) – Build to a Heavy Triple Bench Press
Minutes 21-28 – AMRAP 7:
10 Dumbbell Strict Presses
10 Dumbbell Reverse Lunges
10 Dumbbell Romanian Deadlifts
Rx – 50’s/35’s
Masters Strong
5×3 Back Squat
5×3 Bench
1×5 Deadlift
