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Power Clean Week 1 of 3 5 Sets 3 Touch-and-Go Power Cleans @ 50–55% Then….. 3 Sets 2 Clean Pulls @ 90–100% Then… Every 2:00 x 5 Rounds 5 Hang Power Cleans 5 Front Squats 10/8 Cal Bike

30 Min AMRAP 400m Run 12 Russian Kettlebell Swings 12 Dumbbell Bench Press 12V-Ups 6 Strict Chin-Ups

Split Jerk Then.. For Time 5 Rounds 10 Thrusters 16 Alt Db Snatch 8 Burpee Pull-Ups

For Time 10 Rounds 3 Power Snatches 6 Hand-Release Push-Ups 30 Double Unders Work 2:15 / Rest :45 x 3 Sets Then… Every 1:30 x 8 Sets 7 Deadlifts 70% 7 Strict Pull-Ups* • Strict Pull-Ups: Weighted if possible / Banded if necessary

4 Sets: Box Squat: x 6 reps @ 65–70% of 1RM Back Squat Superset with: Monster Band Lateral Walks x 10–12 each direction Rest 90 Seconds between sets — As the reps decrease, begin increasing the load. Then… For Time 400m Run 20 Burpee Box Overs 30/22 Calorie Bike 20 Burpee Box Overs

4 Sets: Week 3 of 6 8 Bench Press 10 Inverted barbell row (Underhand, feet elevated) Then… 3 Rounds 10 Wall Balls 10 Pull Ups 5 Hang Squat Cleans 10 Pull Ups 10 Wall Balls Rest 1min between rds

20:00 AMRAP 50/40 Calorie Row 35 Deadlifts 20 Handstand Push-Ups

2 Rounds

Week 1 of 3 (Snatches) 5 Sets 3 Power Snatches @ 50-55% *complete these as touch and go Then… 3 Sets 2 Snatch Pulls @ 90–100% Then… For Time: 21-15-9 Reps Of: Alternating Dumbbell Snatches 50/35 Burpee Box Jumps

5:00 AMRAP 5 Hang Power Cleans 5 Shoulder to Overhead 95/65-135/95 @ 10:00, in 10:00 Find a Heavy Hang Power Clean and Jerk Then.. 12 Min AMRAP 9 Dumbbell Bench Press 12 Farmer Hold Walking Lunges 40 Double Unders 60 single Unders