Squat Clean 1RM

AMRAP 20 Minutes
Run 400m
15 Pushups
20 Squats with a plate – guys use 45, gals use 25

Weighted Pullup 3×5

For time:
30 Back Squats @ body weight
Run 200m
30 Burpees

Bench Press 3×5

3 rounds for time
40 Wallballs
30 Situps
20 Pullups

Dead Lift 3×5

Two rounds of:
Right arm dumbbell push-press 12 reps
Left arm dumbbell deadlift 12 reps
Run 400m
Left arm dumbbell push-press 12 reps
Right arm dumbbell deadlift 12 reps
Run 400m

Back Squat 3×5
*Use same weight for all 3 sets of 5

TGU+Windmill x 10/side

12-9-6-3
Push Press
Strict Pullups
Floor Wipers

Deadlift 10 sets of 2 reps

Ascending Clean and Jerk/Cindy
1 Round of Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
1 Clean and Jerks
1 Round of Cindy
2 Clean and Jerks
…
1 Round of Cindy
10 Clean and Jerks

Press 8 sets of 3 Reps

3 Rounds for time:
25 Wallball 2-for-1s
50 Double Unders

Thursday the 26th, Friday the 27th, and Monday the 30th there will be no 9:00 AM class. All other classes will stay the same. Sorry for the short notice and the inconvenience.

Clean and Jerk Complex

Power Clean
Hang Full Clean
Push Press
Split Jerk
x6-8 sets

Run 200m
30 Air Squats
Run 200m
5 Rounds of
10 Knees to Elbows
10 KB Swings
10 Abmat Situps
Run 200m
30 Air Squats
Run 200m

Seated Press 1 RM

“Task Priority Fight Gone Bad”
3 Rounds For Time:
20 Wallballs
20 Sumo Deadlift Highpull
20 Box Jumps
20 Push Press
20 Cal Row
Rest 1 min

Push press 5 sets of 3 reps. Start at ~80% of 1RM and build across all 5 sets

4 rounds
9 Heavy Front Squat
12 Wallballs
15 Box Jumps