Hang Power Clean + Front Squat Complex (Weight)
(In 12 minutes) Build to a tough complex of:
2 Hang Power Clean
3 Front Squat
Fitness:
EMOM 12
3 DB (2) Hang Power Clean
4 DB (2) Front Squat
Untamed (Time)
For Time:
150 Double Under
10 Thruster 75/55
100 Double Under
20 Thruster
50 Double Under
30 Thruster
Fitness:
DB Thruster (your choice)
Rx+: 95/65
Cap = 11 Minutes
Tuesday
Back Roads
Every 5 Minutes x 6 sets
20/16 Calorie Row/Ski (Alt.)
Run 400m
Steel Fortress (Checkmark)
EMOM 12
1: L-Sit x :30
2: KB Lunge x 5/side
3: Single Arm KB Static Farmer Hold x :30/side
4: Plank Pull Throughs x :40
Wednesday
Rom Com (Checkmark)
Superset - x 4 Rounds:
10 DB (1) Bent Over Row/side
15-25 Push Up
*rest :60-:90 between sets
Rx+: Strict HSPU
New Beginnings (Time)
4 Rounds For Time:
2 Rope Climb
15 Toe to Bar
Run 200m
Fitness:
4 Rope Pulls
Rx+:
3 Rope Climb + 20 Toe to Bar
Cap = 12 Minutes
Thursday
Climbing Up (AMRAP - Rounds and Reps)
AMRAP 20
15/12 Calorie Echo Bike
30 Box Step Up
15/12 Calorie C2 Bike
10 Burpee Over Line (facing)
Friday
Strict Press
6x3
Increasing Weight
Taco Bell (Time)
For Time:
15-12-9-6-3
Power Snatch 95/65
30-24-18-12-6
Air Squat
Fitness:
18-15-12-9-6
DB (1) Snatch (alt.)
30-24-18-12-6
Air Squat
Rx+:
15-12-9-6-3
Power Snatch 115/80
15-12-9-6-3
Pistol (alt.)
Cap = 10 Minutes
