10 min of any skill work rest then Teams of two clean and jerk ladder complete for time 20-16-12-8-4 of the clean and jerk weights go up as follows: men – 115-145-165-185-205 women 55-75-95-115-125 READ MORE
Teams of 2 complete the following: 80 pull ups 80 synchronized front squats 75/55 60 pull ups 60 synchronized power cleans 75/55 40 pull ups 40 synchronized deadlifts 75/55 (complete pull up reps as you see fit, 17 min time cap) READ MORE
4 x the following complex 5 bent over rows + 3 high hang power cleans ( no drops, each power clean should land in the catch position, not standing straight up) rest then amrap in 10 min 25 Russian kettle swings 24/16 15 front rack kettle lunges (you may choose the hand that holds... READ MORE
complete for time 1000m row 30 HR push ups 40 sit ups down and back sled push 180/125 10 strict pull ups 20 kipping pull ups 40 sit ups down and back sled push 180/125 100 double unders READ MORE
4 x 3 split stance behind the head press rest then amrap in 12 min of 150 m run 10 ground to overhead 135/95 150 m run 10 ground to overhead 155/105 150 m run max reps of ground to overhead 165/ 115 READ MORE
5 x 6 unbroken cleans (work up in weight, these are touch and go, no reset in the bottom, ample rest between each set) rest then 4 x 5 strict pull ups rest then 2000 m row for time READ MORE