Day 1
Every 90 seconds for 19:30
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
* you may increase weight throughout
AMRAP12
Bike 20/15 Cal
10 Pull-Up (c2b)
10 Hang Power Clean 135/93lb
Rest 3 Min
3 Rounds
Run 400m
Sled Drag 200m
*100F/100B
3×30 Sec + Hollow Hold
Day 2
Back Squat 10×3 @ moderate
10-9-8-7-6-5-3-2-1 Reps for time:
Burpee Box Jump Overs
Toes-2-Bar
Push-ups
1x800M Run
2x400M Run
3×200 M Run
Day 3
5x 5 Push Press + 3 Push Jerk + 1 Split Jerk
AMRAP8
20 Alt DB Snatch 70/50lb
30 Double Unders
3-5x
Dumbbell Bench 8-10 reps
Dumbbell Row 8-10 reps each
1 Min Weighted Plank
Day 4
30 Ring Muscle ups for time
(7 min cap)
Strict Handstand Biathlon:
For time:
400m Run
30 Strict Handstand Push-ups
400m Run
20 Strict Handstand Push-ups
400m Run
10 Strict Handstand Push-ups
Each time the athlete breaks a set of HSPU they must run a 200-meter lap.
3x
IYT Raise x8 Each
Chinese Wt. Plank x Max *45/25
Day 5
5×3 Clean and Jerk @ 85%
Pause Front Squat 5×2
*Pause 3 @ Bottom, 5 @ Top
AMRAP15
3 Power Clean 115/73lb
6 Thruster 115/83lb
9 Pull-Up
2x1k Row
1:1 work Rest Ratio
Day 6
AMRAP32
3 Mile run buy-in
then
5 Burpees
5 Toes-2-Bar
5 Deadlift 225/153lb
3RFT
50’ Handstand Walk
10 Sandbag Ground To Overhead 60/40lb
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