A.1

12 Minute AMRAP

12 DB Deadlifts #35/#20

9 DB Hang Power Clean

6 DB Push Press/ Jerk

15 Burpees

A.2

5 Rounds

Run 200M

Rest 2:00 Minutes

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A.1 Push Press – 5, 5, 5, 5, 5

A.2

21-18-15-12-9-6-3

KB Swing

Goblet Squat

A.3

75 Back Extensions

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A.1

Power Clean & Jerk 6 x 3 OT 2:00

A.2

4 Rounds

Run 400M

20 Push Ups

30 Air Squats

Rest 3:00 Minutes

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A.1 Front Squat – 5, 5, 5, 5, 5 @75% of 1RM

A.2

5 Rounds

10 Power Snatch #95/#65

20 Wall Ball

A.3

Pendlay Barbell Row 4 x 12

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In Teams of 2:

200 double-unders
100 KB Swings #53/#35
50 Thrusters #95/#65

Then…

2 Rounds:

20 Front Squats #205/#145 (no rack)
20 Burpee Pull Ups

Then…

60 Power Snatch #95/#65

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A.1 Bench Press – 5, 5, 5, 5, 5

A.2

12 Minute Alternating EMOM

Minute 1: 1 Round Strict Cindy

Minute 2: Row 15/12 Calories

Minute 3: Max Clean & Jerks #135/#95

A.3

Super Set

4 x 15 Bicep Curls

4 x 20 Banded Tricep Extension

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