50 clean and jerks 135/95
On the minute: 5 toes to bar

21-15-9
Front squat 135/95
Kettlebell swings 70/53
400 m run

Deadlift
Build to a heavy single


AMRAP 12
6 handstand pushups
9 deadlifts
30 double unders 225/155

The gym will not be open Monday night.  Sorry for the late notice.
See you Tuesday!!

Fight Gone Bad
1 minute at each station
3 rounds
Wallballs 20/14
Sumo highpull deadlift 75/55
Box jump 24/20
Push press 75/55
Calorie row
Rest

Minutes 0:00-10:00
40-30-20 kettlebell swings 53/35
80-60-40 double unders
On the 10:00
21-15-9
Box jump overs 24/20
Deadlifts 225/155

3 rounds
10 front squats 185/135
20 chest to bar pull ups
50 double unders

AMRAP 4 minutes
3 rounds
12 deadlifts 85/55
9 hang power cleans
6 push jerks
Max calorie row in time remaining

Rest 4 minutes

AMRAP 4 minutes
2 rounds
12 deadlifts 115/75
9 hang power cleans
6 push jerks
Max calorie row in time remaining

Rest 4 minutes

AMRAP 4 minutes
1 round
12 deadlifts 135/95
9 hang power cleans
6 push jerks
Max calorie row in time remaining

Back squat
Build to a heavy set of 3

4 rounds:
400 m run
50 air squats

Filthy Fifty
50 box jumps 24/20
50 jumping pull ups
50 kettlebell swings 53/35
50 walking lunge steps
50 knees to elbow
50 push press 45/35
50 back extensions
50 wall balls 20/14
50 burpees
50 double unders

3 position snatch
Build to a heavy complex

3 rounds for time
75 double unders
50 air squats
15 power snatches

1 round of Kelly
2 rounds of Helen
1 round of Kelly

Kelly:
400 m run
30 wall balls 20/14
30 box jumps

Helen:
400 m run
21 kettlebell swings 53/35
12 pull ups

AMRAP 15 minutes
27 calorie row
21 deadlifts
15 burpees
9 push press

Front squat
Build to a heavy 3

AMRAP 5
15-12-9
Kettlebell swing 70/53
Front squat 135/95
Calorie row

Rest 5 minutes

AMRAP 5
15-12-9
Kettlebell swing 53/35
Front squat 115/75
Calorie row

4 rounds
400 m run
4 chest to bar pull ups
4 ring dips
40 double unders

Sumo deadlift
Build to a heavy triplet

4 rounds, on the 4:00
100 foot walking lunge
15 deadlifts 185/135
10 calorie row or 200 m run

AMRAP 18
200 m run
16 calorie row
12 chest to bar pull ups
8 alternating db snatches

Squat clean thruster
Build to a heavy single

21 lateral bar burpees
21 power cleans 135/95
15 lateral bar burpees
15 hang squat cleans 135/95
9 lateral bar burpees
9 squat clean thrusters 135/95

In teams of 3–AMRAP 25 minutes:
9/6 calorie row
6 burpees to a plate
100 m run with a 53/35 kettlebell

Team members complete a full round in turn.

Every two minutes for 7 sets:
36 double unders
9 toes to bar
3 power cleans

Push press
Build to a heavy set of 5

3 rounds for time
30/21 calorie row
25 wallballs 20/14
20 alternating dumbbell/kettlebell snatches

50-40-30-20-10 abmat sit ups

21-15-9-6-3 calorie row

10-8-6-4-2 deadlift 225/185

Tomorrow we will be completing a hero wod—
Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
Please come and bring any family and friends that may be visiting—you know we can modify to fit! Half Murph or team Murph are options!
See you at the gym at 9 a.m.!!!

https://www.floelite.com/articles/5065971-why-do-crossfitters-do-murph-on-memorial-day

AMRAP 15 min
15 power cleans 115/75
30 double unders
15 wall balls 20/15
30 double unders

21-15-9
Deadlifts 225/155
400 m run

5 rounds of Cindy
30 overhead squats 95/65
1000 m row

Cindy=5 pull ups, 10 push ups, 15 air squats

EMOM 20
Minute 1=3 deadlifts
Minute 2=10 sit ups+20 double unders

Main site has triple 3 posted....and someone at the gym really wants it, so...
You may pick your level of commitment here:
1)
1000 m row
100 double unders
1 mile run
2)
2000 m row
200 double unders
2 mile run
3)
3000 m row
300 double unders
3 mile run
OR
You may partner up and do a version.

Gym friends--we will be moving the gym time to 6 pm starting next Monday. (in hopes that this will prompt boating weather) See you at the gym!!

Team workout:
3 rounds
Team A starts on rower and rows until
Team B complete a 400 m sled push
Then switch and repeat until each team has pushed the sled 3 times.
Score is total number of calories for the team.

Overhead squat
Work to a heavy single

15-12-9
Power snatch 75/55
Overhead squat 75/55
Pull ups

5 rounds, on the 4:00
30 air squats
14 calorie row
10 burpees over the rower

Score is the slowest of the 5 rounds.

10-9-8-7-6-5-4–3-2-1
Clean and jerks 115/75
30 double unders after each set

Here's another video.  This one has to do with how much sleep we should be getting to correctly rest our brains and body.  This is a shorter segment of the longer two hour video.  Take a listen. 

AMRAP 13
50 alternating dumbbell snatches 50/35
40 burpees
30 toes to bar
20 handstand push ups

Hey all, here is another video with Dr Rhonda Patrick.  She is an expert in nutrition.  This one is a bit shorter.  I hope you all enjoy it as much as I did. 

3 rounds

3 minutes: calorie row

2 minutes: 10 m shuttle runs

1 minute: abmat sit ups

Rest 2 minutes between rounds

Hey all—if you are not familiar with Dr. Rhonda Patrick, here is a great video.  If you’re not convinced that diet and exercise are crucial, here is your proof!!

Clean and Jerk

build to a heavy single

3 rounds

10 clean and jerks 135/95

400 m run

Deadlift
Heavy set of 3

AMRAP 15
60 double unders
30 wall balls 20/14
15 deadlifts 245/165

AMRAP 3
21 lateral barbell burpees
21 overhead squats 75/55
Max calorie row
Rest 3 minutes

AMRAP 3
18 lateral barbell burpees
18 overhead squats 95/65
Max calorie row
Rest 3 minutes

AMRAP 3
15 lateral barbell burpees
15 overhead squats 115/75
Max calorie row
Rest 3 minutes

AMRAP 3
12 lateral barbell burpees
12 overhead squats 135/85
Max calorie row

AMRAP 20
200 m run
20 calorie row
2 rounds of strict Cindy

Strict Cindy=
5 strict pull ups
10 push ups
15 air squats

AMRAP 5 minutes
100 double under buy in
12 power cleans 115/75
4 burpee box jump overs 24/20
Rest 5 minutes

AMRAP 5 minutes
100 double under buy in
8 power cleans 135/95
4 burpee box jump overs 24/20
Rest 5 minutes

AMRAP 5 minutes
100 double under buy in
4 power cleans 155/105
4 burpee box jump overs 24/20

1000 m row buy in
1-10
Toes to bar
Kettlebell swings 53/35
11-20
Walking lunges
Double unders
500 m row buy out

3 rounds
AMRAP 4
Row for Calories
On the 0:00–5 burpee box jump overs 24/20
On the 1:00–4 burpee box jump overs 24/20
On the 2:00–3 burpee box jump overs 24/20
On the 3:00–2 burpee box jump overs 24/20
Rest 2 minutes between rounds

“Annie”

50-40-30-20-10

Double unders

Sit ups

Overhead squat
Build to a heavy double

For time:
35 calorie row
27 chest to bar pull ups
21 power snatches 115/75
15 overhead squats 115/75
9 squat snatches 115/75

Teams of Two
8 rounds
400 m row
200 m run with a kettlebell 53/35

Partners complete full rounds, alternating.  Each partner completes 4 full rounds

Hang squat clean
Build to a heavy single

AMRAP 8 minutes
3Hang squat clean 95/65
3Toes to bar
6Hang squat clean 95/65
6Toes to bar
9Hang squat clean 95/65
9Toes to bar
And so on....

AMRAP 5 minutes
400 m run buy in
12 deadlifts 185/135
12 lateral bar over burpees
Rest 5 minutes

AMRAP 5 minutes
200 m run buy in
9 deadlifts 225/155
9 lateral bar over burpees
Rest 5 minutes

AMRAP 5 minutes
100 m run buy in
6 deadlifts 275/185
6 lateral bar over burpees

AMRAP 16
30 double unders
15 wall balls 20/14
30 double unders
15 kettlebell swings 53/35

400 m run
21 burpees

3 rounds

10 power cleans 155/105
50 air squats
10 front squats 155/105
50 air squats
10 push jerks 1555/105
50 air squats
10 clusters155/105

For time

1500 m row
100 double unders
400 m run
100 double unders
1500 m row

Power Snatch

Build to a heavy single

AMRAP 9

2 pull ups

2 power snatches 115/75

4 pull ups 

4 power snatches 115/75

6 pull ups 

6 power snatches 115/75

..up by 2 until time runs out...

Important:
We are no longer holding the 8 am class!  We will see you at 5 pm!!

400 m run
26 hand release pushups
400 m run
26 kettlebell swings 53/35
400 m run
26 push ups
400 m run
26 deadlifts 75/55
400 m run
26 air squats
400 m run
26 box jumps 24/20

1 round for time

1000 m row
30 shoulder to overhead 115/75
50 lateral bar over burpees

EMOM 16
Minute 1=10 deadlifts 135/95
Minute 2=8 strict pull ups (scale to jumping, banded, or negative—NO kipping)

Then...

25 kettlebell squat cleans 53/35
25 box jumps
25 push ups

4 rounds

No gym tomorrow at 8 am—see you all at 5!!

Back squat
Heavy set of 5

EMOM 14 minutes
Even: run 200 meters
Odd: 30 seconds max wall ball squat cleans 20/14

“Helen”
400 m run
21 kettlebell swings 53/35
12 pull ups

Power Clean and Jerk
Build to a heavy single

“Grace”
30 Clean and Jerks 135/95
For time

Teams of 2:
AMRAP 20 minutes
50 calorie row
50 burpees
500 m run
50 kettlebell swings 53/35

Partners may break up the reps as they wish.  All reps of one movement must be complete before moving on to the next movement.

200 m run
27 wall balls 20/14
27 box jumps 24/20
200 m run
21 wall balls 20/14
21 box jumps 24/20
200 m run
15 wall balls 20/14
15 box jumps 24/20
200 m run
9 wall balls 20/14
9 box jumps 24/20
200 m run

Deadlift
Build to a heavy set of 5

AMRAP 12
6 strict handstand pushups
9 deadlifts 225/155
30 double unders

AMRAP 4 minutes
21/15 Calorie row
 21 Toes to bar
15 Front squats 115/75

Rest 4 minutes

AMRAP 4 minutes
18/14 Calorie row
18 Toes to bar
12 Front squats 135/95

Rest 4 minutes

AMRAP 4 minutes
15/12 Calorie row
15 Toes to bar
9 Front squats 155/105

Power snatch
Build to a heavy single

“Isabel”
30 power snatches 135/95

AMRAP 15
15 power snatches 95/65
30 wall balls 20/14
60 double unders

3:00 calorie row
2:00 10m shuttle run
1:00 burpees
Rest 2:00

3 rounds

Your score is your total reps across all rounds

Teams of 3:
AMRAP 7 minutes
50 push presses 135/95
50 push presses 155/105
AMRAP push presses 185/135

Rest 3 minutes

AMRAP 7 minutes
50 back squats 155/105
50 back squats 185/135
AMRAP back squats 225/155

Rest 3 minutes

AMRAP 7 minutes
50 hang power cleans 135/95
50 hang power cleans 155/105
AMRAP power cleans 185/135

“Christine”
500 m row
12 deadlifts (bodyweight)
21 box jumps 24/20

3 rounds

18.5
Or
7 minute AMRAP
3 kettlebell swings 53/35
3 goblet squats 53/35
3 burpees
6 kettlebell swings
6 goblet squats
6 burpees
9etc etc...

18.5

3-6-9-12-15-18....etc

Thrusters 95/65

Chest to bar pull ups

7 minute AMRAP

Goat Day

Pick two movements

Do one on the odd minutes, the other on the even, for 20 minutes 

Pick one lifting/strength and one skill/gymnastic

Choose appropriate number of reps

Have fun—last week of the open!!

18 calorie row

15 sumo deadlift high pull 95/65

12 box jumps 24/20

9 chest to bar pull ups

16 minute AMRAP

4 rounds, every 4 minutes

14/12 calorie row

15 front squats 95/65

12 x shuttle sprints 10 m

9 minute AMRAP
24 calorie row
30 hand release push ups
30 alternating dumbbell snatches 50/35

18.4
Diane
21-15-9
Deadlift 225/155
Handstand push ups

21-15-9
Deadlift 315/205
50 foot handstand walk

9 minute time cap

Goat Day

You know the drill...pick two:)

20 Minute AMRAP
Odd=Movement 1
Even=Movement 2

One gymnastics/skill
One weights

EMOM X 16 (4 rounds)
Minute 1: 9 calorie row
Minute 2: 7 deadlifts 225/155 + 7 handstand push ups
Minute 3: 9 calorie row
Minute 4: 10 chest to bar pull ups

Pausing front squat
Build to a heavy single

Then

5 rounds, every 3 minutes
200 m run
9 thrusters 95/65

This next week we will only be open at 5pm.  Hope to see you all there!

Back squat
5@50%
4@60%
3@70%
2@80%
1@90%

Then...

14 minute AMRAP
40 abmat sit ups
20 calorie row
20 burpees

18.3

2 rounds: 

100 double unders

20 overhead squats 115/80

100 double unders

12 ring muscle ups

100 double unders

20 dumbbell snatches 50/35

100 double unders

12 bar muscle ups

Scaled: 

2 rounds: 

100 single unders

20 overhead squats 45/35

100 single unders

12 pull ups

100 single unders

20 dumbbell snatches 35/20

100 single unders

12 pull ups

14 minute time cap

“Goat Day”
On the minute X 20
Odd minute—movement 1
Even minutes—movement 2

Goat is slang for a movement that challenges us.
Choose two movements that challenge you and work on them consistently for the 20 minutes.  This is not all out intensity—but consistent effort and correct movement.

Happy Goat Day!

EMOM 16 (4 rounds)
Minute 1: 7 wall balls 20/14+7 pull ups
Minute 2: 15 box jumps 24/20
Minute 3: Power snatch 95/65 + 7 overhead squats 95/65
Minute 4: 15/12 calorie row

Double unders 100-80-60-40-20
Abmat sit ups 50-40-30-20-10
Deadlifts 25-20-15-10-5

The workout flows from double unders to sit ups to deadlifts, round one the athlete completes 100 double unders then 50 abmat sit ups then 25 deadlifts, etc.


OR

18.2

5 round
27 Air squats
15/12 calorie row
15 kettlebell swings 53/35

18.2
1-2-3-4-5-6-7-8-9-10
Dumbbell squats 50/35
Bar facing burpees

18.2a
1 rep max clean

Time cap for 18.2+18.2a=12 minutes

“Goat Day”
On the minute X 20
Odd minute—movement 1
Even minutes—movement 2

Goat is slang for a movement that challenges us.
Choose two movements that challenge you and work on them consistently for the 20 minutes.  This is not all out intensity—but consistent effort and correct movement.

Happy Goat Day!

Three position squat snatch
Build to a heavy

Then...

5 Minute AMRAP
Buy in 30X10 m shuttle sprints
AMRAP in remaining time:
3 squat snatches 115/75
6 lateral bar burpees

Rest 5 minutes

5 Minute AMRAP
Buy in 30X10 m shuttle sprints
AMRAP in remaining time:
3 squat snatches 115/75
6 lateral bar burpees

Today is the last day to do 18.1!!

5 Rounds

1:00 calorie row
1:00 wall balls 20/14
1:00 double unders
1:00 rest

Your score is total number of reps.  Count reps for each round.

AMRAP 20 minutes

3 kettlebell swings 53/35

3 hand release push ups

3 calorie row

Add three reps each round

OR—-

18.1 

(Friday’s post)

18.1
AMRAP 20 minutes
8 toes to bar
10 dumbbell hang clean and jerks 50/35
14/12 calorie row

Scaled:
8 knee ups
10 dumbbell hang clean and jerks 35/20
14/12 calorie row

Please note that we will only be open at 8 am tomorrow.  No 5 pm class.  Thanks for your understanding!

“Goat Day”
On the minute X 20
Odd minutes: Movement 1
Even minutes:  Movement 2

Goat is slang for a movement that challenges us.  Examples: double unders, pull ups, overhead squats, handstand push ups.  These are teh best days to turn perceived weaknesses into strengths.  No better way to do that than to practice..today is the day!  We don’t improve our technique with a high heart rate—that’s what we refer to as training.  Today is geared toward practice—dialing in our mechanics with a controlled heart rate.  Choose two goats to work on and alternate between them on the minute.  Choose an appropriate rep scheme for each movement that keeps things in teh practice intensity range.

Friends—the first workout of the Open will be announced tomorrow. (If any of you don’t know and want to know what the Open is, just ask!) The plan is to have someone slightly OCD create a nifty grid on the board to track the workouts. The Open workouts will be posted on the blog each Thursday night. You will have until the next Thursday night to complete the workout. You may do a scaled version, of course and that will be posted as well. At the end of the five week Open, winners will be determined and there may or may not be spectacular prizes awarded.

AMRAP 4 minutes
27 calorie row
27 wall balls 20/14
27 chest to bar pull ups

Rest 4 minutes

AMRAP 4 minutes
21 calorie row
21 wall balls 2014
21 toes to bar

Rest 4 minutes
15 calorie row
15 wall balls 20/14
15 pull ups

Power snatch
build to a heavy 2

For time:
20 burpee box jump overs 24/20
30 power snatch 75/55
40 overhead squat 75/55
200 double unders

Due to the holiday tomorrow, we will only be open at the 5 pm time.

Teams of 3:
AMRAP 20 minutes
12 calorie row
8 burpees
4 clean and jerks (115/85)**

Each member of the team completes a full round in turn.  Weight on the barbell increases by 20/10 pounds at the end of each three person round.

Mighty Mouse

AMRAP 18

30 thrusters 95/65
30 box jumps 24/20
30/25 calorie row
30 toes to bar

30-25-20-15-10
Russian kettlebell swings 70/53
Abmat sit ups
10 m shuttle sprints

AMRAP 3 minutes
21/15 Calorie row
21 Lateral over the rower burpees
Max overhead squats 75/55

Rest 3 minutes

AMRAP 3 minutes
18/13 Calorie row
18 Lateral over the rower burpees
Max overhead squats 95/65

Rest 3 minutes

AMRAP 3 minutes
15/11 Calorie row
15 Lateral over the rower burpees
Max overhead squats 115/75

Rest 3 minutes

AMRAP 3 minutes
12/9 Calorie row
12 Lateral over the rower burpees
Max overhead squats 135/95

AMRAP 15
15 hang power cleans 135/95
21/15 calorie row
15 chest to bar pull ups
60 double unders

Deadlifts
Build to a heavy 3

AMRAP 7
Walllballs 20/14
On the minute—5 deadlifts 225/155

Note:  Due to a conflict at 5 pm, we will be open at 4 pm until 5 pm.

Strength:

Build to one rep max clean and jerk

Then:

10 minute AMRAP

50 lateral barbell burpees
100 double unders
30 clusters 115/75

Cluster is a squat clean into a thruster

AMRAP 3 minutes
50 foot walking lunge (body weight)
35 abmat sit ups
Max calorie row

Rest 3 minutes
AMRAP 3 minutes
50 foot walking lunge (30s/25s)
35 abmat sit ups
Max calorie row

Rest 3 minutes
AMRAP 3 minutes
50 foot walking lunge (40s/30s)
35 abmat sit ups
Max calorie row

Rest 3 minutes
AMRAP 3 minutes
50 foot walking lunge (50s/35s)
35 abmat sit ups
Max calorie row

18 min AMRAP
18/12 calorie row (or 45 seconds on the bike @ 80%)
15 wall balls 20/14
12 alternating dumbbell (or kettlebell) snatches 50/35
9 toes to bar

Push press
5 sets of 3

For time:
50/35 calorie row
40 kettlebell swings 50/35
30 push press 115/75
40 kettlebell swings 50/35
50/35 calorie row

“Onesies”
Athletes choose 1 from each section

Weightlifting:
1RM deadlift
1RM benchpress
1RM back squat

Gymnastics:
Max reps strict pull ups
Max reps weighted pull ups
Max reps muscle ups
Max reps strict hand stand pushups

Conditioning:
500 m row
400 m run

4 rounds
60 double unders
30 abmat sit ups
30 kettlebell swings 53/35

5 rounds
20/15 calorie row
10 thrusters 115/75

AMRAP 3
24 box jump overs 24/20
18/12 cal row
Max power clean 115/75

Rest 3 minutes

AMRAP 3
21 box jump overs 24/20
15/10 cal row
Max power cleans 135/95

Rest 3 minutes

AMRAP 3
18 box jump overs 24/20
12/9 cal row
Max power cleans 155/105

Rest 3 minutes

AMRAP 3
15 box jump overs 24/20
10/7 cal row
Max power cleans 185/135

Overhead squat
Build to a heavy single

9-15-21
Chest to bar pull ups
Burpees
Overhead squat 95/65

AMRAP 20 minutes

50 Wall balls 20/14
50 Double unders
40 Box jumps 24/20
40 Toes to bar
30 Chest to bar pull ups
30 Burpees
20 Cleans 135/95
20 Jerks 135/95
10 Snatches 135/95
10 Muscle ups

**The gym will open at 5:30 on Thursday!!

Teams of 3
AMRAP 25 minutes
70 calorie row
60 pull ups
50 clean and jerks 115/75
40 clean and jerks 135/95
30 clean and jerks 155/105
20 clean and jerks 185/135
10 clean and jerks 205/145

One bar per team.  Break up the reps as wished, but each member must complete at least one of each movement.

3 position power clean
Build to a heavy complex

3 rounds
15 hang power cleans 115/75
15 lateral bar over burpees

21-15-9
Wallballs 20/14
Pull ups
Thrusters 95/65
Box jumps24/20
Kettlebell swings 53/35

This week the gym will be open at 8 am on M W F.
The evening class will be 5 pm as usual on Mon-Thur and at 4 pm on Friday.

AMRAP 15
60 double unders
30/21 calorie row
10 power snatches 115/75

Sumo Deadlift
Build to a heavy 3

Teams of three
AMRAP 20
7 kettlebell swings 70/53
150 foot shuttle sprint
7/5 calorie row
150 foot shuttle sprint

One team member completes a full round while the other two rest.

AMRAP 5 minutes
100 double under buy in
12 front squats (95/65)
4 burpee box jump overs (24/20)

Rest 5 minutes

AMRAP 5 minutes
100 double under buy in
8 front squats (115/75)
4 burpee box jump overs (24/20)

Rest 5 minutes
100 double under buy in
4 front squats (135/95)
4 burpee box jump overs (24/20)

4 rounds
21/15 calorie row
15 toes to bar
7 power clean and jerks 155/105

Back squats
3 sets of 5

3 rounds
50 air squats
35 push ups
20/15 calorie row

20 abmat sit ups
20 jumping lunges
100 ft. Farmer carry 70/53

5 rounds

In teams of 2:
AMRAP 20
3 kettlebell swings, 3 box jump overs, 3 wall balls
6 kettlebell swings, 6 box jump overs, 6 wall balls
9  kettlebell swings, 9 box jump overs, 9 wall balls
Etc....

Kettlebell 53/35
Box jumps 24/20
Wall balls 20/14

Teammates will alternate full rounds.  Partner 1 will complete the round of 3-3-3 then partner 2 will complete the round of 3-3-3.  Partner 1 will complete 6-6-6 and so on until the time runs out.  The weight on the kettlebells and wall balls should be one that you could go unbroken on the round of 24 when fresh.

AMRAP 20
1 deadlift 315/205
10 toes to bar
15 barbell facing burpees

*the deadlift should be heavy but not PR weight

5 rounds of:
4 min AMRAP
30/20 calorie row
15 lateral burpees over the rower
AMRAP 10 m shuttle run
Rest 4 minutes

Hang squat snatch

Build to a heavy single

Then

9 Min AMRAP

10 hang squat snatches 75/55

30 double unders

6 rounds
21 ambat sit ups
15 calorie row
9 strict handstand push ups

Teams of 3:
AMRAP 20 minutes
50 strict pull ups
100 push ups
70/50 calorie row

Break up reps as you wish

100 double unders
50 abmat sit ups
25 medball (wallball) squat cleans 25/20

80 double unders
40 abmat sit ups
20 medball squat cleans

60 double unders
30 abmat sit ups
15 medball squat cleans

40 double unders
20 abmat sit ups
10 medball squat cleans

20 double unders
10 abmat sit ups
5 medball squat cleans

3 position snatch—build to a heavy complex
(Pockets, one inch above the knees, floor)

AMRAP 3 minutes:
12/9 calories
12 power snatches 95/65
Rest 3 minutes
AMRAP 3 minutes
12/9 calories
8 power snatches 115/75
Rest 3 minutes
AMRAP 3 minutes
12/9 calories
4 power snatches 135/95

Level 1

15 box steps

15 DB swings

15 air squats

15 sit ups

15 burpees

Level 2

30 box jumps 24/20

30 chest to bar pull ups

30 kettle bell swings 53/35

30 front squats 115/75

30 toes to bar

30 push press 115/75

30 deadlift 115/75

30 wall balls 20/14

30 burpees

30 double unders

For time

Back squats

5 @ 80%

2 @ 83%

5 @ 80%

2 @ 86%

5 @ 80%

2 @ 89%