Spend time working on form and technique of the Squat Clean and/or Thruster (coaches choice)

“Seventy Two”
AMRAP 15:
7 Double Dumbbell Hang Squat Cleans
20 Double Unders/ 30 Single Unders
7 Double Dumbbell Thrusters
20 Double Unders/ 30 Single Unders

Spend time working on form and technique of the Squat Clean and/or Thruster (coaches choice)

“Seventy Two”
AMRAP 15:
7 Double Dumbbell Hang Squat Cleans
20 Double Unders/ 30 Single Unders
7 Double Dumbbell Thrusters
20 Double Unders/ 30 Single Unders

Spend time working on form and technique of the Squat Clean and/or Thruster (coaches choice)

“Seventy Two”
AMRAP 15:
7 Double Dumbbell Hang Squat Cleans
20 Double Unders/ 30 Single Unders
7 Double Dumbbell Thrusters
20 Double Unders/ 30 Single Unders

“White Knuckles”
For Time:
20 Strict Pull-ups or Ring Rows
400 Meter Run
40 Power Cleans
800 Meter Run
40  Push Jerks
400 Meter Run
20 Strict Pull-ups  or Ring Rows

“White Knuckles”
For Time:
20 Strict Pull-ups
400 Meter Run
40 Power Cleans (65/95)
800 Meter Run
40  Push Jerks (65/95)
400 Meter Run
20 Strict Pull-ups

“White Knuckles”
For Time:
20 Strict Pull-ups
400 Meter Run
40 Power Cleans (65/95)
800 Meter Run
40  Push Jerks (65/95)
400 Meter Run
20 Strict Pull-ups

“Froggin”
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run

“Froggin”
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run

“Froggin”
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run

Strength:

Work on Deadlift (Build to Heavy 3 Reps)

Midline
3 Rounds, Not for Time:
50 2-Count Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

*Using dumbbell or odd-object

Work on Deadlift (Build to Heavy 3 Reps)

Midline
3 Rounds, Not for Time:
50 2-Count Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

*Using dumbbell or odd-object

Work on Deadlift (Build to Heavy 3 Reps)

Midline
3 Rounds, Not for Time:
50 2-Count Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

*Using dumbbell or odd-object

“Kalsnew”
With Equipment
For Time:
100 Alternating Dumbbell Clean and Jerks

*On the Minute: 5 Burpees Over Dumbbell

“Kalsnew”
With Equipment
For Time:
100 Alternating Dumbbell Clean and Jerks (35/50)

*On the Minute: 5 Burpees Over Dumbbell

“Kalsnew”
With Equipment
For Time:
100 Alternating Dumbbell Clean and Jerks (35/50)

*On the Minute: 5 Burpees Over Dumbbell

Saturday:

Buy In: 800 Meter Run or Row

100 Wallballs

90 OH Walking Lunges

100 Sit Ups

80 Burpees

100 Box Jumps

60 Pull Ups

100 Goblet Squats

50 Push Ups

100 Dips

40 Toes to Bar

Cash Out: 800 Meter Run

When done in Teams of 2 both teammates run together. Then partition reps of other movements.

Saturday:

Buy In: 800 Meter Run or Row

100 Wallballs

90 OH Walking Lunges

100 Sit Ups

80 Burpees

100 Box Jumps

60 Pull Ups

100 Goblet Squats

50 Push Ups

100 Dips

40 Toes to Bar

Cash Out: 800 Meter Run

When done in Teams of 2 both teammates run together. Then partition reps of other movements.

Saturday:

Buy In: 800 Meter Run or Row

100 Wallballs

90 OH Walking Lunges

100 Sit Ups

80 Burpees

100 Box Jumps

60 Pull Ups

100 Goblet Squats

50 Push Ups

100 Dips

40 Toes to Bar

Cash Out: 800 Meter Run

When done in Teams of 2 both teammates run together. Then partition reps of other movements.