Author: Jenna

ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 2-Rep Hang Power Clean* Workout – Performance AMRAP x 12 MINUTES 2 Hang Power Clean 4 Bar Muscle-Ups 36 Double Unders

Push Jerk EVERY 2:00 x 6 SETS: Build to a Moderate 3-Rep Push Jerk Workout – All “DEATH BY BURPEE” MIN 1 – 1 Burpee…rest remainderMIN 2 – 2 Burpees…rest remainderMIN 3 – 3 Burpees…rest remainder -20:00 Hard Cap-

IN TEAMS OF 2… AMRAP x 30 MINUTES* 80/60 Cal Row 60 Toes to Bar or Toes to Something 40 Deadlifts** 200m DB Farmer Carry (Athlete Choice) *P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.

Snatch EVERY 2:00 x 6 SETS: Build to a Moderate-Heavy 3-Rep Snatch SINGLES* EVERY 4:00 x 4 SETS 3 Squat Snatch 6 Box Jump Overs 12 Pullups 6 Box Jump Overs 3 Squat Snatch

Cluster ON A 10:00 CLOCK… Build to a Moderate-Heavy Single Cluster EMOM x 9 (3 Rounds) Min 1: 15/12 Cal Bike Min 2: 18 Wall Balls Min 3: 35 Double Unders At 9:00… 3 Rounds: 15/12 Cal Bike 18 Wall Balls 35 Double Unders

Back Squat View Post EVERY 2:00 x 6 SETS: Build to a Moderate 4-Rep Back Squat Workout AMRAP x 16 MINUTES 2 Rope Climbs 12 Back Rack Lunges 18 Sit-Ups 24 Russian KB Swings

FOR TIME 800m Run 60/50 Cal Bike 40 DB Shoulder to Overhead 600m Run 40/30 Cal Bike 20 DB Shoulder to Overhead 400m Run 20/15 Cal Bike 10 DB Shoulder to Overhead

3 SETS 8 Deadlifts* 2 Burpee Box Jump 6 Toes to Bar 2 Burpee Box Jump 4 Wall Balls -Rest As Needed b/t Sets-

AMRAP X 18 MINUTES: 12 ROUNDS OF :60 ON/:30 OFF (18 MINUTE RUNNING CLOCK) AMRAP 28 Cal Row 21 Up Downs 14 Cal Bike 7 Box Jumps

Snatch EVERY 2 MINUTES X 6 SETS: BUILD TO A MODERATE 3-REP “TOUCH AND GO” SNATCH* *OPT FOR POWER OR SQUAT 4 ROUNDS FOR TIME 400m Run 15 Power Snatches (95/65)