“Lumberjack 20”Deadlift 245#/185# 20xRun 400mKettlebell Swing 70#/53# 20xRun 400mOverhead Squat 115#/75# 20xRun 400mBurpees 20xRun 400mChest to Bar Pull-ups 20xRun 400mBox Jump 24″/20″ 20xRun 400mDumbbell Squat Clean 45’s/30’s 20xRun 400m
Odd: Weighted Dips 3xEven: Handstand WorkWork every 2 minutes-5 RoundsPush Jerk 95#/65#Chest to Bar Pull-up2,4,6…7 minute AMRAPHang Power Clean 95#/65#Toes to Bar2,4,6…7 minute AMRAP
Snatch ReviewSprint 25m5 minute EMOMOdd: Hang Snatch/SnatchEven: Accessory WorkWork every 90s-12 RoundsTabataDouble UndersBox JumpsBurpees Row for caloriesNo rest between
Odd: Bench Press 2xEven: Muscle-up or Pull-up ProgressionWork every 90s-12 Rounds“Diane” Deadlift 225#/155#Handstand Push-up 21-15-9x
Running DrillsSpecialty Deadlift 5×3-Pull from a deficit, trap barbell, chains, bands, etc.Squat Box Jump 3xRun 800mThruster 135#/95# 30xRun 800m
Front Squat 3xBox Jump 3xWork every 2 minutes-5 RoundsShuttle Sprint 25m/25m8 minute EMOMRow 1K
Odd: Push Jerk 3xEven: Skin the Cat or tally 30s of Protraction and RetractionWork every 90s-10 RoundsHang Power Snatch 95#/65#Toes to Bar 21-15-9x
Odd: Clean 3xEven: Accessory Work Work every 90s-10 Rounds“Nancy”Run 400mOverhead Squat 95#/65# 15×5 Rounds
Tabata One Arm Sott Press HoldWall Facing Handstand Hold 60s, Knuckle Hang 60s, Hollow/Arch Body Rocks 10x each-3 RoundsBent Arm Work every 90s-10 RoundsBurpees/Row for calories/Double Unders Work for 60sAir Squat/Row easy/Single Unders-Flush for 60sRest 60sCycle through each for a … Read More