Clean & Jerk On the Minute x 15:

1 Squat Clean & Jerk

then…

Clean & Jerk On the Minute x 15:

1 Power Clean & Jerk

then….

For Time [20 Minute Cap]:

10-9-8-7-6 down to 1 Clusters (95/65) Cluster = Squat Clean Thruster

200 Meter Run in between.

Clean & Jerk On the Minute x 15:

1 Squat Clean & Jerk

then…

Clean & Jerk On the Minute x 15:

1 Power Clean & Jerk

then….

For Time [20 Minute Cap]:

10-9-8-7-6 down to 1 Clusters (95/65) Cluster = Squat Clean Thruster

200 Meter Run in between.

Clean & Jerk On the Minute x 15:

1 Squat Clean & Jerk

then…

Clean & Jerk On the Minute x 15:

1 Power Clean & Jerk

then….

For Time [20 Minute Cap]:

10-9-8-7-6 down to 1 Clusters (95/65) Cluster = Squat Clean Thruster

200 Meter Run in between.

On the Minute x 9:

6 Dumbbell Front Squats (50’s/35’s) (35/20)

Max Devil’s Press (50’s/35’s) (35/20)

[Rest 3 Minutes]

AMRAP 6:

Max Bike or Row Calories

[Rest 3 Minutes]

On the Minute x 9:

6 Box Jumps (30″/24″)

Max Rope Climbs (15-ft.) Unbroken – once you rest go back to box jumps

or

Max Farmer Carry for Distance – once you rest go back to box jumps

On the Minute x 9:

6 Dumbbell Front Squats (50’s/35’s) (35/20)

Max Devil’s Press (50’s/35’s) (35/20)

[Rest 3 Minutes]

AMRAP 6:

Max Bike or Row Calories

[Rest 3 Minutes]

On the Minute x 9:

6 Box Jumps (30″/24″)

Max Rope Climbs (15-ft.) Unbroken – once you rest go back to box jumps

or

Max Farmer Carry for Distance – once you rest go back to box jumps

On the Minute x 9:

6 Dumbbell Front Squats (50’s/35’s) (35/20)

Max Devil’s Press (50’s/35’s) (35/20)

[Rest 3 Minutes]

AMRAP 6:

Max Bike or Row Calories

[Rest 3 Minutes]

On the Minute x 9:

6 Box Jumps (30″/24″)

Max Rope Climbs (15-ft.) Unbroken – once you rest go back to box jumps

or

Max Farmer Carry for Distance – once you rest go back to box jumps

• For Time
• 50 Air Squats
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 10 meter Bear Crawl
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 50 Air Squats

• For Time
• 50 Air Squats
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 10 meter Bear Crawl
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 50 Air Squats

• For Time
• 50 Air Squats
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 10 meter Bear Crawl
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 50 Air Squats

Push Jerk Build to Heavy Set of 5

then….

27-21-15-9:

Calorie Row

Push Jerks (135/95) (95/65)

Push Jerk Build to Heavy Set of 5

then….

27-21-15-9:

Calorie Row

Push Jerks (135/95) (95/65)

Push Jerk Build to Heavy Set of 5

then….

27-21-15-9:

Calorie Row

Push Jerks (135/95) (95/65)

Power Clean

Build to Heavy Set of 5

then…..

For Time:

100 Lateral Burpees Over Rower

Every 2 Minutes [Starting @ 0:00]:

250 Meter Row

Power Clean

Build to Heavy Set of 5

then…..

For Time:

100 Lateral Burpees Over Rower

Every 2 Minutes [Starting @ 0:00]:

250 Meter Row

Power Clean

Build to Heavy Set of 5

then…..

For Time:

100 Lateral Burpees Over Rower

Every 2 Minutes [Starting @ 0:00]:

250 Meter Row