Back Squat
10-10-10-10
4 rounds
10 deadlift 185/135#
10 box jump 24/20
10 t2b
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Back Squat
10-10-10-10
4 rounds
10 deadlift 185/135#
10 box jump 24/20
10 t2b
Pendlay Row
5-5-5-5
Amrap in 15 min
400m run
10 push ups
10 cleans 135/95#
5 rounds
3 Push Jerk (ahap)
15 sit ups
sled push 2×45#
rest
deadlift 5-5-5
4 rounds
10 snatches 95/65#
20 double unders
1 clean+1 hang clean
1-1-1-1-1
-add weight
4 rounds
3 push press (ahap)
10 t2b
200m run
rest
– add weight fot push press if needed
Deadlift
3-3-3-3-3
Amrap in 10 min
10 hang snatches 95/65#
10 box jumps 20#
20 double unders
amrap in 20 min
3 shoulder to overhead (ahap)
10 ghd sit ups
200m run
rest exactly 1 min
Back squat (pause)
5-5-5
– 5 sec pause
– add weight
4 rounds
5 cleans 95/65#
10 grasshoppers l/r =1
400m run
snatch
3-3-3-3-3
amrap in 10 min
10 sumo deadlift 135/95#
10 knees to elbows
100m run w/ 5# plates in each hand
back squat
5-5-5-5-5
chipper
50 t2b
40 push press 65/45#
30 burpees
20 wall balls