Complete for Time: 21-18-15-12-9-6-3 -Dumbbell burpee (35lb / 25lb) + Hang squat clean + Thruster -Pull-ups The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster. (Time Cap – 20 Minutes)
10 Rounds 1 Backward Rolls 3 Deadlifts 315/215 (Time Cap – 12 Minutes) *Record your load in the notes
Front Squat 1-1-1-1-1-1-1-1-1-1 Post load to comments.
For time: • 135-lb. squat cleans, 10 reps • 50 GHD sit-ups • 135-lb. squat cleans, 8 reps • 40 GHD sit-ups • 135-lb. squat cleans, 6 reps • 30 GHD sit-ups • 135-lb. squat cleans, 4 reps • 20 GHD sit-ups • 135-lb. squat cleans, 2 reps • 10
Run 5x800m *Rest 3 Minutes between each set (Time Cap – 32 Minutes)
Rest Day Closed
Mobility 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm
Make 3 attempts at each of the following: Max set of single-leg squats on your left leg. Max set of single-leg squats on your right leg. Max set of left-arm dumbbell snatches (touch-and-go). Max set of right-arm dumbbell snatches (touch-and-go). Max set of strict toes-to-bars. For the squats, a set
Split Jerk 3-3-3-3-3-3-3 Post load to comments.
50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups (Time Cap – 12 Mins)