OH Squats 15/ 15/ 15/ 15/ 15/
(Rest 1min, move up in weight, dont move up if you do not get 15 out of 15.)
Rest 5-15min
5 Rounds
10 2-Arm KB Swing w/ M=16kg, W=12kg
10 Push Ups
10 Burpe + Pull Ups (Bar must be roughly 3ft. over head.)
Rest 5-15min
Tabata Row (8x 20 seconds on 10 seconds off)
OH Squats 15/ 15/ 15/
Rest 2-3min
5 Rounds
10 2-Arm KB Swing M=16kg, W=12kg
10 Push Ups
Snatch 18-20×1/80%
Clean & Jerk 14-16×1/80%
Squat 1/ 1/ 1/
Snatch 18-20×1/85%
Clean & Jerk 14-16×1/85%
Squat 1/ 1/ 1/
Deadlifts 5×10/315 w/ 45sec rest between sets!
Rest 5-15min
6 Rounds AQAP
10 Wall Balls (w/M=20lb to 10ft, W=16lbs to 8ft)
10 Hand Stand Push Ups
“Diane”
21-15-9 reps for time of:
Deadlift (M=225lb/W=155lb)
Handstand Push-up
AQAP:
45 Thruster (M=95lb/W=65lb)
45 Pull-up
Rest 5-15min
As many rounds as possible in 20 minutes of:
5 Push-up
10 Knees-to-elbows
15 Box Jumps (24″)
