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Clean and jerk!!! (Week 4 of 4) Every 90 seconds x 8 sets 1-2: 1 Power Clean + 1 Hang Squat Clean + 1 FS + 1 Jerks 3-4: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk 5-8: 1 Clean and Jerk (You choose if you want to do squat or power…

1 Round: :20 Sec Bike 10/10 Monster Band Kick Backs :20 Sec Row 5 Scap Push Ups 5 Burpees 5 Sit Ups 4 Rounds For Time: 15/12 Cal bike 9 Kettlebell Swings 250m Row 15 Push Ups 300m Run 21 DB crunches *32 Min Cap

2 Rounds 100m Run 5 No Contact Burpees 5 BB Good Morning 5 Behind the Neck Snatch Grip Push Press 5 Back Squats :10 Sec Dead Hang Them… (week 5 of 6) Every 2:00 x 6 Sets: Set 1: 8 @ 62-67% + 10 RKBS 53/35 Set 2: 5 @ 65-69% + 10 RKBS Set…

2 Rounds :20 Deadhang :20 Pushup Hold (bottom position) :20 High Plank 15 Band pull aparts 15 Bench dips. 1:00 row/bike/ski (week 1 of 4) Every 1:15 x 8 sets Odd: 15 DB Bench (7/10 effort) Even: 8-10 DB lat pull overs Week 1 is a volume week on DB bench, you should comfortably be…

3 Rounds 10/10 mini Band Lat Walk Steps Ea. 10/10 mini Band Kickbacks 10 mini Band Squats 1:00 Row Easy Then…. Back Rack Lunge Every :90 x 8 sets (week 4 of 4) Odd: 10 Back rack lunge alternating Lunges *weight should be moderately heavy, you should be able to complete all 10 with perfect…

For Time: 40-30-20-10 Thrusters (empty bar) DB deadlifts 50/35 DB Bench press Double under At 0:00 and the start of each round, 600m Run.

10 Min to complete: 3 Sets for Quality 12-15 Incline Bench press 12-15 Reverse Flyes :20 Sec Side Plank Per Side *rest as needed, aim to complete 3 sets in 10 Minutes Then… 16:00 AMRAP: 6 Shuttle Runs (25ft out and back = 1) 12 Back squats (from the ground) 95/64 18 SDHP 24 Box…

2min Row 3 Rounds 2 Muscle Cleans 3 Paused Front Squats 3 Push Press with 2 second hold at hop of each rep 4 Alt Reverse Back Rack Lunges Week 3 of 4 Then… Every 90 seconds x 8 sets 1-3: 1 Power Clean + 1 Hang Squat Clean + 2 FS + 2 Jerks…

3 Rounds: (6 Min Total) :30 Sec Plate Pinch Rest :10 :30 Sec Handstand Hold Rest :10 :30 Sec Russian twist w Plate Rest :10 Then… 25:00 AMRAP — How far can you get 10 Cal bike 3 Wall Walks 100m Run 12V-Ups ——- 20 Cal bike 3 Wall Walks 200m Run 12V-Ups —— 30…

3 Rounds :30 Row 8 Empty BB Good Morning 3 Squat Jumps 10 Banded Straight Arm Lat Pulldowns 3 Scap Pull Ups Then… week 4 of 6 Deadlifts Every 2:00 x 6 Sets Set 1: 8 @ 60-65% Set 2: 6 @ 65-68% Set 3: 4 @ 70-72% Set 4: 4 @ 72-75% Set 5:…