Every 2 min for 12 min
clean & jerk complex
(1+1+1)
Power clean (take 5 seconds to get above knee) + full clean + jerk (pause in dip & catch)
3 rounds
21 hang power clean 95/65
15 push press
9 thruster
*rest 1:30 between rounds
2x
20 sec db side plank
10 side plank rotations
30 weighted sit up
EMOMx15
Min 1: 2+4 strict HSPU
Min 2: 30sec AMRAP strict chest to bar pull up
Min 3: 30 second single arm push up plank
Min 4: rest
AMRAPx10
800m run (once)
8 handstand push up
16 toes to bar
2x
20 sec Sorenson hold + 12 hip ext
12 db fly
Every 2 min for 12 min
Snatch complex
(1+1+1)
power snatch (take 5 seconds to get above the knee) +full hang snatch + full snatch
3 rounds
AMRAPx3
20 bar facing burpee
max snatch in remaining time (95/65-135/95-185/130)
-4 min rest between each round-
2x
20 landmine twist
20 banded tricep pull down
EMOMx15
Min 1: unbroken ring row
Min 2: 3 TG sit up, 1 TGU each side
Min 3: 6ea db/kb bent over row
Min 4: rest
48-24-12-24-48
kb swing 53/35
12-8-6-8-12
pull up
*50 double unders after each round
2x
15 band pull aparts
60 second hollow hold
4x 2-3 min rest between each
A1) 4 front squat 4.4.4.1
A2) 3 seated box jump
1000m row
2 rounds
18 squat clean 135/95
30 box jump over
2x
30 ghd sit up
40 second wall sit
Every 2 min for 12 min
clean & jerk complex
(1+1+1)
Power clean (take 5 seconds to get above knee) + full clean + jerk (pause in dip & catch)
30-20-10
Power cleans 95/65
Front rack step-ups 95/65
Row for cal
2x
15 zottman curl
10 double db bent over row
EMOMx12
Min 1: unbroken ring row 2.1.2.1
Min 2: 3 TG sit up, 1 TGU each side
Min 3: 5 land mine row 1.1.1.3
Min 4: rest
Every 7 min for 3 rounds
300m sprint
20 pull up
15 shoulder to overhead 115/85
2x
12 banded pull aparts
10 landmine twist
Every 2 min for 12 min
Snatch complex
(1+1+1)
power snatch (take 5 seconds to get above the knee) +full hang snatch + full snatch
AMRAPx15
5 snatch 115/85
10 toes to bar
15 box jump
2x
20 second weighted Sorenson hold
20 second side plank
EMOMx12
Min 1: 4-6 strict HSPU (scale down to box, or 3 wall climb)
Min 2: 30sec AMRAP strict pull up
Min 3: 40 second weighted push up plank
Min 4: rest
“DB DT”
5 rounds
12 dead lift
9 hang power clean
6 shoulder to over head
*30 double unders after each round
2x
10 hip ext
15 db skull crusher
4x 2-3 min rest between each
A1) 2 back squat 2.2.2.1
A2) 4-6ea single leg RDL 4.1.x.0
AMRAPx12
20 Russian kb swing
10 Goblet squat
20 Sit up
10 push up
2x
20 ab wheel outs
10 back ext
Every 3 min for 12 min
clean & jerk complex
(1+1+2+1)
Power clean (take 5 seconds to get above knee) + full clean + front squat + jerk (pause in dip & catch)
1000m row
3 rounds
10 thruster 115/80
20 toes to bar
2x
12 hip ext
15 db skull crusher
EMOMx12
Min 1: unbroken ring row 2.1.2.1
Min 2: 6-8 2 arm Turkish sit up 3.1.1.2
Min 3: 6 land mine row 2.1.1.2
15-12-9-6-3
hand stand push up
3-6-9-12-15
chest to bar
100-80-60-40-20
double unders
2x
30 second db side plank
15 bicep curl
Every 3 min for 12 min
Snatch complex
(1+1+2+1)
power snatch (take 5 seconds to get above the knee) + low hang power snatch + full snatch + oh squat
5 rounds every 3 min
150m sprint
3 hang snatch 135/95
2x
20 second weighted Sorenson hold
15 banded pull aparts
EMOMx12
Min 1: 2-3 deficit HSPU 8.1.x.1
Min 2: 3-5 strict L pull up 1.1.1.3
Min 3: 30 second push up plank
3 rounds
100m mixed grip carry
25 ghd sit up
15 dead lift 155/110
2x
30 Russian twist
10 single arm banded row
4x 2-3 min rest between each
A1) 3 back squat 3.3.3.1
A2) 5ea staggered stance RDL 2.1.2.1
4 rounds
AMRAPx3
25 wall ball
Dumbbell burpee box step over
-2 min rest-
2x
30 hollow rock + 30 sec hold + 20 hollow rock
8 Jefferson curl
Every 3 min for 12 min
clean & jerk complex
(1+1+2+1)
Power clean (take 5 seconds to get above knee) + full clean + front squat + jerk (pause in dip & catch)
3 rounds
9 Power clean 155/110
15 toes to bar
21 box jump over (go for speed, don’t have to open hips up top)
3x
6 split squat + 4 db press from bottom (switch legs and repeat)
30 sec Sorenson hold
EMOMx12
Min 1: unbroken ring row 2.1.2.1 (start neutral grip, finish pronated at chest)
Min 2: 6 single arm db bench press 4.0.x.0
Min 3: 6 land mine row 3.1.3.1
15-12-9-6-3
Right arm kb/db dead lift 50+/35+
Left arm kb/db dead lift
Deficit push ups (hands on 45lb plates or on rings)
-3 min rest-
14-12-10-8-6-4-2
DB/KB push press (both arms working)
Chest to bar pull up
3x
20 tricep pull down
30 hollow body flutter kicks
Every 3 min for 12 min
Snatch complex
(1+1+2+1)
power snatch (take 5 seconds to get above the knee) + low hang power snatch + full snatch + oh squat
Every 5 min for 5 rounds
17/15 cal row
10 hang squat snatch 75/55
10 burpee over the bar
3x
20 Russian twist
12 banded face pull
EMOMx12
Min 1: 4 deficit HSPU 5.1.x.1
Min 2: 6 mixed grip strict pull up 2.1.x.2
Min 3: 2x20sec sec tuck sit, or L sit
AMRAPx15
400m run
15 kb/db hang clean and jerk
30 ghd sit up
3x
10 single arm row
12 weighted hip ext
3x 2-3 min rest between each
A1) 4 back squat 4.4.4.1
A2) 6ea staggered stance RDL 2.1.2.1
EMOMx20
00:00-11:00
Even: 200m run
Odd: 15 wall ball
12:00-20:00
Even: 150m run
Odd: 20 walking lunge steps
3x
20 hollow rock + 20 sec hold + 10 hollow rock
8 back ext
