3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95
1. Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB
2rds + 25 thrusters= 285 reps
2. Skill Conditioning
300 Double Unders for time
5:23
1. Clean and Jerk*
A. 1x3 at 60%,
B. 1x3 at 70%,
C. 3x3 at 75%
*All reps are drop from the top
75/80/85
2. Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)
24:26
3. Gymnastics Conditioning
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU
MU practice 5x4
1. Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
2. Back Sqat Squat
1 set of 10 Overhead Squats
3. Front Squat
5x5 Front Squat at 80% across
4. Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds
1. 90kh
2. 75kg
3. 120kg
4. 60kg// 15/17; 9/17; 8/12; 6/12; 6/10
1. Front Squat
7x3 at 85%, across
2. Power Clean
5x3 at 80% - No TnG
3. Conditioning
"The Axe"
AMRAP 15
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)
120kg; 125kg x4
100kg
140reps
1. Conditioning
AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)
192 reps
2. Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 115/80
100-200-300-400-500-600-700-800-900-1000m Row
36:24