200 Meter run
3 Rounds not for time:
10 Sit ups
10 Air squats
1) Back Squat
4 Sets X 5 Reps
Perform a new set every 2 Minutes. Work up to 80-85% of your 1 RM (Rep Max)
* 10 Minute cut-off.
2) Banded Good Mornings
3 Sets X 15 Reps
Perform a new set every 90 seconds.
AMRAP (As many rounds as possible) in 15 minutes:
7 Deadlifts (135# /85 #)
9 Hand release push-ups
12 Ball slams (Athlete chooses weight)
*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EMOM for 7 minutes:
1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.
1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. DEMO VIDEO
Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.
Row: 4X500m – rest 90 Seconds – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 2 Minutes – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 4X200m – rest 2 Minutes – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
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