Every 3 min for 12 min
clean & jerk complex
(1+1+2+1)
Power clean (take 5 seconds to get above knee) + full clean + front squat + jerk (pause in dip & catch)
3 rounds
9 Power clean 155/110
15 toes to bar
21 box jump over (go for speed, don’t have to open hips up top)
3x
6 split squat + 4 db press from bottom (switch legs and repeat)
30 sec Sorenson hold
EMOMx12
Min 1: unbroken ring row 2.1.2.1 (start neutral grip, finish pronated at chest)
Min 2: 6 single arm db bench press 4.0.x.0
Min 3: 6 land mine row 3.1.3.1
15-12-9-6-3
Right arm kb/db dead lift 50+/35+
Left arm kb/db dead lift
Deficit push ups (hands on 45lb plates or on rings)
-3 min rest-
14-12-10-8-6-4-2
DB/KB push press (both arms working)
Chest to bar pull up
3x
20 tricep pull down
30 hollow body flutter kicks
Every 3 min for 12 min
Snatch complex
(1+1+2+1)
power snatch (take 5 seconds to get above the knee) + low hang power snatch + full snatch + oh squat
Every 5 min for 5 rounds
17/15 cal row
10 hang squat snatch 75/55
10 burpee over the bar
3x
20 Russian twist
12 banded face pull
EMOMx12
Min 1: 4 deficit HSPU 5.1.x.1
Min 2: 6 mixed grip strict pull up 2.1.x.2
Min 3: 2x20sec sec tuck sit, or L sit
AMRAPx15
400m run
15 kb/db hang clean and jerk
30 ghd sit up
3x
10 single arm row
12 weighted hip ext
3x 2-3 min rest between each
A1) 4 back squat 4.4.4.1
A2) 6ea staggered stance RDL 2.1.2.1
EMOMx20
00:00-11:00
Even: 200m run
Odd: 15 wall ball
12:00-20:00
Even: 150m run
Odd: 20 walking lunge steps
3x
20 hollow rock + 20 sec hold + 10 hollow rock
8 back ext
Every 3 min for 12 min
clean & jerk complex
(2+1+1+1)
Power clean + jerk (pause in dip) + full clean + front squat
AMRAPx12
100m sprint
4 power clean 135/95
4 front squat
3x
20 ab wheel out
1 min side plank
EMOMx12
Min 1: 3-5 HSPU 3.1.x.1 (scale to 2-3 wall climb)
Min 2: 5 Wide grip strict pull up 2.1.x.2
Min 3: 30 sec tuck sit, or L sit
10-9-8-7-6-5-4-3-2-1
db/kb dead lift
hand release push up
-3 min rest-
15-12-9-6-3
kb/db push press
hang clean
3x
6 kb windmill
12 banded face pull
Every 3 min for 12 min
Snatch complex
(2+1+1+1)
power snatch + power snatch + snatch + oh squat
AMRAPx9
3,6,9,12,15…
Snatch 115/75
Toes to bar
3x
8 turkish get up sit up
30 sec Sorenson hold
EMOMx12
Min 1: unbroken ring row 2.1.2.1
Min 2: 8 db semi supinate grip bench press 4.1.x.1
Min 3: 6 land mine row 3.1.3.1
3 rounds
3 min
500m row
max pull up in remaining time
3 min rest
3x
30 hollow flutter kicks
30 sec hollow hold
10 side plank twist
3x 2-3 min rest between each
A1) 5 back squat 5.5.5.1
A2) 6ea staggered stance RDL 3.1.x.1
4 rounds
9 box jump
15 russian kb swing
21 wallball
*1 min rest
3x
15 ghd sit up
10 hip ext
EOMOMx12
Snatch complex
(1+1+1)
power snatch + over head squat + snatch
AMRAPx12
12 oh lunge steps 45/25
24 kb swing 53/35
12 ghd sit up
2x
12 banded pull apart
8 jefferson curl
EMOMx8
Even: 5/3 strict chest to bar pull up 2.1.x.2
Odd: 5/3 pistol squat 3.1.x.1
For time
50 cal row
50 wall ball
50 pull up
50 wall ball
2x
30 sec tuck sit
8ea ½ kneeling Arnold press
EOMOMx12
clean & jerk complex
(1+1+1)
Power clean + jerk + clean
Every 5 min for 20 min
5 hang power clean 135/95
10 burpee
3 hang power clean
6 burpee
2x
25 hollow rock + 30 sec hollow hold
12 zottman curl
EMOMx8
Even: 8 bent over row 3.1.x.2 (supinated grip)
Odd: 5/3 ring dip 3.3.x.3
4 rounds or AMRAPx15
400m run
20 db push press
15 toes to bar
2x
10 hip ext + 20 sec soreson hold
20ea tricep ext
3x 2-3 min rest between each
A1) 5 back squat 5.5.x.1 -30 sec rest
A2) 8ea db staggered stance RDL 3.1.x.1
AMRAPx16
200m shuttle sprint (2x100m sprints)
9 hang power snatch 75/55
11 oh squat
2x
12 banded face pull
45 sec plank
6x clean & jerk complex
(1+1+1)
Power clean + tall clean+ jerk
AMRAPx16
5 Dead lift225/155
10 Toes to bar
15 Wall ball
EMOMx14
Even: 3 hspu 3.1.x.2
Odd: 6 pistol 3.1.x.1 ( 3/3 on box, if cant squat out ride it down slow and step back up)
12-10-8
clean and jerk 135/95
burpee over the bar
Snatch complex
6x (1+1+1)
power snatch + tall snatch + over head squat
Every 2 min for 16
15 second bike sprint
-15 second rest-
2 Snatch 135/95 (full)
4 box jump 30/24
2k row
21-18-15-12-9-6-3
kb swing 53/35
Push up
Sit up
"Hotshots 19"
6 rounds
30 air squat
19 power clean 135/95
7 strict pull up
400m run
