Strength/Skill
EMOM 10 Minutes
3 Clean and Jerks
Pick weight, stay light no pressouts or misses
Then
For time:
30 Deadlifts, 115/75 lbs
30 Bar Facing Burpees
20 Deadlifts, 115/75 lbs
20 Bar Facing Burpees
10 Deadlifts, 115/75 lbs
10 Bar Facing Burpees
Run 800
Buyout
Stretch and mobilize for 17.5
Strength/Skill
Back Squat 5 x 3 @ 85%
Then
5 rounds for time of:
8 Dumbbell Thrusters, 50/35 lbs
8 Chest To Bar Pullups
Absolute 10 Minute time cap
Buyout
Annie
50, 40, 30, 20, 20 ,10
Double Unders
Strength/Skill Every 30 secs for 7 mins: Squat Snatch 1 Squat Snatch, 80% 1RM Then 3 Clean and Jerk, 135/95 lbs 7 Box Jump Overs, 24/20 in 6 Clean and Jerk, 135/95 lbs 7 Box Jump Overs, 24/20 in 9 Clean and Jerk, 135/95 lbs 7 Box Jump Overs, 24/20 in 12 Clean and Jerk,…
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Cleans + 1 Jerk 10 Squat Jumps Then For time: 3 OHS 115/75# 30 Double-Unders 6 OHS 115/75# 30 Double-Unders 9 OHS 115/75# 30 Double-Unders 12 OHS 115/75# 30 Double-Unders 15 OHS 115/75# 30 Double-Unders 18 OHS 115/75# 30 Double-Unders 21 OHS 115/75# 7…
Strength/Skill
Every Minute on the Minute for 10 Minutes
3 Touch and Go Clean and Jerks
(Stay light and no pressouts. Any type of clean and jerk is ok)
Then
3 rounds for time of:
10 Pull-ups
10 Ground To Overheads, 135/95 lbs
25 Double Unders
Buyout
Stretch, Roll, light run or row to prepare for 17.4
Strength/Skill Every 2 mins for 10 mins: Power Snatch (Touch & Go) 3 Power Snatch (Touch & Go)s, pick load Then 4 rounds for time of: 30 Kettlebell Snatches 24/16 kg (or RKC test weight if lighter. Goal is to do each set unbroken. Be careful and don’t tear but if you can go the…
Strength/Skill Every 1 Minute for ten minutes alternating between 5 Back Squats 50 Double Unders* *If you fail to complete 50 Double unders in the minute drop your rope and proceed immediately to the squat rack. Share racks with people of similar strength and stature. Then The Chief Max rounds in 3 minutes of: 3…
Strength/Skill Every 1 Minute for twelve minutes alternating between 1 Clean + Jerk @ 85% (No misses, No pressouts, No maxes. Just 6 very solid three white light platform good lifts @ 85%.) 10 Bar Facing Burpees Then For time: 30 Thrusters, 95/65 lbs 15 Box Jumps, 24/20 in Rest, 1 min 20 Thrusters, 115/80…
Beast 12
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-ups
20 Dumbbell Hang Squat Cleans, 35/25 lbs
25 Back Extensions (Straight Leg GHD)
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft
