Month: June 2020

Full CleanEMOM – 5 Minutes3 per minute @ 72% of your 1rm clean (full clean)Romanian Deadlift4 x 5 @ 65% of your 1rm snatch *AMRAP – 9 Minutes 5 Burpee Box Jumps10 Pistol Squats1 Rope Climb1 Deadlift @ 90% of your 1rm deadlift

High-Hang Squat SnatchEMOM – 5 Minutes 2 per minute @ 72% of 1rm snatchBack Squat2 x 1 @ 90% and then…*1 Attempt, Max Effort Back Squats, subtract 45# from your 90% *Complete 4rds for time:50 Double Unders5 Muscle Ups10 DB Squat Snatch (5 per arm, pick weight)

Cluster1 x 1 @ 80% 2 x 2 @ 70% of your 1rm c/jFront Squat 1 x 1 @ 90%2 x 3 @ 75-80% of your 1rm front squat Complete 6 rounds for time:100 Double Unders100 Meter Heavy Farmers Carry

Power Snatch 1 x 1 @ 80% 3 x 2 @ 70% of your 1rm snatch Team of 2, AMRAP 22 Minutes 60 Calories 50 Pull Ups 40 Pistols 30 KB Swings 70/53 20 Burpee Box Overs 10 Muscle Ups

Back Squat3 x 3 @ 70% of your 1rm back squat, add weight each setStrict Press5 x 5 @ 50% of your 1rm jerk*Complete for time:21-15-9Power CleansHSPU *You pick weight

Full Clean3 x 3 @ 70% of your 1rm clean, add weight each setRomanian Deadlifts3 x 5 @ 60% of your 1rm snatchDB Broad Jumps5 x 10 (50 double unders after each set)

“High Hang” Squat Snatch3 x 2 @ 70% of 1rm snatch, add weight each set Back Squat1 x 1 @ 90% 1rm back squat*Max Effort Attempt Back Squat 40lbs lighter than your 90% lift *Complete 4 rounds for time:10 Overhead Squats 135/9510 Burpees 10 Push Press

 Front Squats 1 x 1 @ 90% 2 x 3 @ 75% of your 1rm front squat *Team of 2, rotate as needed Complete for time: 50 HSPU 100 Pistol Squats 26 Rope Climbs