EMOM 10: 2 FS + Jerk
Begin at 65% of 1RM and increase each minute (with perfect form!).
Then...
12:00 AMRAP of:
2 Rope Climbs 15′
100′ Overhead Walking Lunges 45/25#
12 Hang Snatches (anyhow) 95/65#

Back Squat – 5 x10 @ 65% of 1RM
Then…
“Blanka”
100 Double Unders
10 Muscle Ups
20 Squat Clean Thrusters (135, 95#)
10 Muscle Ups
100 Double Unders

Deadlift - EMOM 10 minutes – 2 reps @ 85%
Then…
OPEN & PERFORMANCE
“Captain Crunch”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Push Jerk 5x5 @ 75% of 1RM
Then…
OPEN
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders


PERFORMANCE
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Pull-Ups
50 Double Unders
​
FITNESS
“Heartbreak Kid”
3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
100 Single Unders

5X1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – work to a heavy, but non-maximal complex, rest 2:00




Then...




For time:
5 Muscle-Ups
30 Double-Unders
12 Power Snatches 95/65#
5 Muscle-Ups
30 Double-Unders
9 Power Snatches 115/75#
5 Muscle-Ups
30 Double-Unders
6 Power Snatches 135/95#

Backsquat- EMOM 10 minutes – 2 reps @ 85%
Then…
OPEN & PERFORMANCE
“Fight Gone Bad”
3 Rounds of 1 Minute at Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest


FITNESS
“Fight Gone Bad”
3 Rounds of 1 Minute at Each Station:
Wall Balls (14/10)
Sumo Deadlift High Pulls (65/45)
Box Jumps (20″)
Push Press (65/45)
Calorie Row
Rest

​

Deadlift 5x5 @ 80% of 1 RM
Then…
How far can you go in 12 minutes?




•2 burpee box overs (M:24"/W:20")
•2 American kettlebell swings (M:53#/W:35#)
•4 burpee box overs
•4 kettlebell swings
•6 burpee box overs
•6 kettlebell swings
Keep adding two reps until time expires. Your score is last completed round + reps of following round. For example, if I get through the 10's and get through 6 swings, my score would be 10+18 (12 burpees and 6 swings).




To do a "burpees box over",do a burpee and then get over to the box to the other side without touching your hands on the box. You can jump on the box or step up onto the box. Everytime you go over the box, it counts as one rep

Push Jerk 5x3 @ 80% of 1RM from last Thursday




Then...




“Schlitz”
4 rounds of:
400m Run
4 Muscle Ups
40 Double Unders

2 T&G Power Clean & Push Jerks – begin around 60% of max PC&PJ and work to a max double for the day.
OPEN & PERFORMANCE
“Mr. Clean”
On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)
FITNESS
“Mr. Clean”
On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (95/65)
3 Squat Cleans (95/65)

Back squat 5x5 @ 80% of 1RM
Then…
“Optimus Prime”
AMRAP 10 minutes
Wall Balls (20, 14#)
EMOM 5 Deadlifts (225, 155#)
Workout starts with wall balls.
At the one minute mark complete 5 deadlifts. Work out is scored by the total number of wall balls performed.