CLEAN COMPLEX Power Clean + Hang Squat Clean + Squat Clean 15min to heaviest complex CONDITIONING 3RFT 400m Run 7 Power Cleans (115/85) 7 Hang Squat Cleans 7 Squat Cleans

ALT. DB FLOOR PRESS 15min to Heaviest set of 20 (10 each arm) Minimum of 3 working sets CONDITIONING (active recovery) AMRAP 30 200m KB Farmers Walk 2 Rounds “Cindy” 20 Plate Sit-Ups (45/25) ”Cindy” = 5 Pull-ups+10 Push-ups+15 Air Squats

SNATCH BALANCE or OHS 10min to a moderate set of 3 SQUAT SNATCH or POWER SNATCH 5 sets of 5 “Touch and Go” build to heaviest AMRAP 16 w/partner P1: 10 Alt DB Snatch + 10 Burpee Box Jumps P2: Max Calorie Row Score Total Reps + Calories RX (50/35)

GYMNASTICS CONDITIONING 5 Rounds NOT for Time 200m Run + Max HSPU (Kipping or Strict) No more than 2min rest between rounds CONDITIONING 5 Rounds (1 round every 5min for 25min) 400m Run 15 T2B 30 Double Unders

SQUAT STAMINA 3 Front Squat + 6 Back Squat 6 Sets @ 65-70% of 90% Back Squat FOR TIME 40-36-30-26-20 (w/partner) KBS (53/35) Wallballs (20/14) split reps equally

SNATCH COMPLEX 1 Snatch Pull + 1 Hang Power Snatch 15min to heaviest complex Snatch Pull (Push + Shrug) Hang Power Snatch (Jump + Shrug & Catch) CONDITIONING AMRAP 24 (Alternating Rounds w/partner) 15 Calorie Row 10 Power Snatch (95/65) NO DUMPING!!!!

CONDITIONING 5 Rounds NOT for Time 12/8 Calorie Bike 5 Strict Pull Ups (hardest) 10 Hang Power Cleans (95/65) 15 Push-ups 20 Sit-ups

CONDITIONING AMRAP 5 (Rest 5) BUY IN: 50 Wallballs (20/14) AMRAP in Remaining Time: 12 Deadlifts (185/135) 12 Bar Facing Burpees AMRAP 5 (Rest 5) BUY IN: 35 Wallballs (20/14) AMRAP in Remaining Time: 9 Deadlifts (225/155) 9 Bar Facing Burpees AMRAP 5 BUY IN: 20 Wallballs (20/14) AMRAP in Remaining Time: 6 Deadlifts (275/185) Read more about Wednesday 8.21.19[…]

PRESS COMPLEX (from the rack) 5 Strict Press + 3 Push Press + 1 Jerk (Push Or Split) 15min to build to heaviest complex CONDITIONING 5 Rounds (20min): Min 1- Calorie Row Min 2- KBS (AHAP) Min 3- T2B Min 4- Rest and Record score total reps

CONDITIONING AMRAP 30 w/partner 100 Double Unders 50 KB Taters (53/35) 200m Run one partner works at a time, you may run together.