Author: Jenna

In Teams of 2… 0:00-12:00 6 Rounds (3 each) 12 Hang Power Cleans 9 Pullups (Alternate full rounds) *P1 completes full round while P2 completes 36 Double Unders Metcon At 12:00 2 Rounds 36 Hang Power Cleans 18 Pullups 72 Double Unders One works/One rests

Deadlift 7×3* Workout – Performance Metcon AMRAP 10 1-2-3-4-5-6-7… DB Deadlifts (50s/35s) DB Front Squats *Add 1 Rep to Each Movement Each Round

Push Jerk Every 1:30 x 7 Sets: 3 Reps, Build Workout – Performance Metcon Every 2 Minutes til Failure… 10 DB Box Step Overs *3 Handstand Pushups *Add 3 reps to HSPU each round

EVERY 7:00 x 4 SETS 15/12 Cal Row 6 Burpee Box Jump Overs 15 Toes to Bar 6 Burpee Box Jump Overs 15/12 Cal Row

Back Squat 7×3* Workout – Performance Metcon Until 60 Power Snatches are Completed: 15 Wall Balls 15/12 Cal Bike 1 Max Unbroken Set of Power Snatches

EVERY 1:30 x 6 SETS* 1 Power Clean + 1 Hang Power Clean Workout MLK 2 Rounds: 19 Push Press 29 Back Squats 19 Power Cleans 68 Double Unders Then, 34 Calorie Row Cash Out

EMOM x 25 MINUTES (:40 ON/ :20 OFF) MIN 1 – Cardio Choice MIN 2 – Lateral Box Step-Overs (Athlete Choice) MIN 3 – Strict Toes to Bar* MIN 4 – Alt. Single Leg Box Squats MIN 5 – DBL KB Front Rack Hold

MARCONI With a Partner 2,382m Row Then, 20 Rounds: 11 Toes to Bar 20 Air Squats 16 KB Swings

Deadlift 6×4 Workout 21 Deadlift 21 Pullups 15 Box Jump Overs 15 Deadlift 15 C2B Pullups 15 Box Jump Overs 9 Deadlift 9 Bar Muscle Ups 15 Box Jump Overs

EMOM x 8 MINUTES MIN 1 – 1-3 Rope Climbs* MIN 2 – 5 Hang Power Cleans** *Option for Strict Knees to Chest. **Start Light and build slightly past workout weight. Workout AMRAP x 15 MINUTES 200m Run OR 15/12 Cal Bike 10 Hang Power Clean 1 Rope Climb