Jerks! 35/45 Hack Jerk X 10 40%/4 Power Jerks 50%/4 Power Jerks 60%/3 Split Jerk (65%-85%/1)x8 For time! 4 rounds of! 21 Cal Row 15 Thrusters 95/65 9 Burpee Box Jump Over 30/24Read More
Cleans! 40%/5 Power Cleans 50%/5 Hang Power Cleans 55%/5 Hang Squat Cleans (55-70%/1)X10 Hang Squat Cleans with a 5-second pause in the hole. EMOM 20 50 DU on EVEN 10 Burpees on ODDRead More
Squats! 60%/5 Rest 2 mins 70%/3 Rest 2 mins 80%/1 Rest 2 mins 85%/1 Rest 2 mins 90%/1 Rest 3 mins 90%+/1 Rest 3 mins Max Effort/1 For Reps, 3 rounds of! 1 min ME Wallball 1 min ME SDLHP 75/55 1 min ME Box Jump 20 1 min ME Push Press 75/55 1 min...Read More
Snatches!!! (45-70%/1)X8 Hang POWER Snatch (45-75%/1)X8 Hang Squat Snatch (65-90%/1)X4 Squat Snatch EMOM 18 9 Thrusters on EVEN 95/65 9 Box Jumps on ODD 24/20Read More
Power!!! Numbers are based on either power clean or power jerk, whichever is lowest. Focus on SPEED! 35%/3 Power Clean & Power Jerk 45%/3 Power Clean & Power Jerk 55%/3 Power Clean & Power Jerk (55%-80%/2)x6 Power Clean from ghost & Power Jerk from Pause Dip Do something for 5 mins Rest 3 mins Do...Read More
Jerks! (45%/5)x3 Jerk from the back 45%/3 Hack Jerk 50%/3 Hack Jerk 55%/3 Hack Jerk (55%-75%/1)x6 Jerk (110%/10 seconds)x8 Front Rack Hold AMRAP 12 10 Medball Cleans 6 Alt. Hang KB Snatch 2 MURead More
Snatches! At 45/35 5×3 slow motion snatch balance. 3x25ft Over Head Hops (55%/3)x2 High Hang Snatch (60%/3)x2 High Hang Snatch (60%-75%x1)x6 Snatch from the ghost. (75%-92%) Snatch For time: 100 KBS 70/45 80 Sit Ups 60 Pull Ups 40 HSPUs 20 T2BRead More
Cleans! (55%/1)x4 With a 5-second pause in the hole. (60%/2)x2, (65%/2)x2 Cleans from the hang. (65%-80%/1)x6 Cleans from the ghost. (80%-92%/1)x6 Cleans. 5 rounds for reps! On a 3 min clock: 50 DU 25 Wallball ME Burpee Box Jump OversRead More
