Becoming the best version of yourself!
In Pairs –
AMRAP 40:
20 bear complex (60/40)
40 DB burpee box step ups (24/20)
60 Wall balls
80 KBS (24/16)
100 Double DB front rack lunges
After round 1:
2 rounds of Mary
After round 2:
4 rounds of Mary
….
Bear complex is:
1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck press. – This complex may be performed as a cluster movement.
Mary is:
5 HSPU – 10 pistols – 15 pull ups
A. Front Squats – using 75% of your max 4×3 with 90 seconds rest between sets
B. 1 squat clean & jerk:
@ 50% of your FS 1rm – for an EMOM x5
C. Within a 3 minute window:
3 Power cleans @70% of your max
50 double unders
10 bar facing burpees
Starting at 0 then begin the round again, On Minutes 3,6 & 9
A. Find a max strict HSPU set!
B. Snatch balance warm up (no heavier than 65% of your snatch) work on speed under the bar and consistent foot work to help with the workout!
C. Isabel
30 snatches for time (60/40)
OPTIONAL – D. 3x 50% of your max effort strict HSPU
A. RDL’s 2 x10 @ 50% of back squat max
+ max Kipping pull up set between sets of RDLs
B. Back Squats E2MOM 3 @ 80% for 8 minutes
C. 2 rounds:
30 hollow rocks
20 weighted sit ups
10 GHDsit ups
5 strict toes to bar
1 minute wall sit hold
A. Snatches
E.M.O.M 0-5
3 squat snatches @ 75%
Rest 2
E.M.O.M 7-10
2 @ 80%
Rest 2
E.M.O.M 12-15
2 @ 85%
Rest 2
E.M.O.M 17-20
1 @ 90%
(every successful lift add on – 92.5%, 95%)
B. AMRAP 5
3 rounds:
6 STOH (40/30)
6 bar facing burpees
AMRAP
50 Double unders
10 hollow rocks
3 rounds:
40 Power cleans (50/35)
50 Box jumps (24/20”)
60 calories
60 Double DB box step ups (fully extend)
60 Toes to bar
60 DB hang clean & Jerk (heavy)
60 sandbag/db squats
60 Synchro DB snatches (heavy)
60 Toes to bar
60 Double DB box step ups (fully extend)
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A. ‘The Seven’
A. Find a 1rm strict press
Using your 100%
Push press Max effort reps within 30 seconds rest 1 minute into push jerk max effort reps within 30 seconds!
E.M.O.M 16
1: 25 wall balls
2: 8 clean and jerks @ 50% of 1rm
3: 30 double unders
4: 40 air squats
A. Lunges – using 65% of your front squat max
4×6 back rack reverse lunges
*between sets
5 high box jumps
B. For time:
20 Devils press (22.5/15)
30 Sit ups
20 KBS (32/24)
30 Sit ups