A. 5 sets
Clean Lift Off + Clean + 2 FS + Jerk
B. For Time
15 UB C&J
18 Back Squat
200m Shuttle Run (50m x 4)
-rest 4min
12 UB C&J
15 Back Squat
200m Shuttle
-rest 4min
9 UB C&J
12 Back Squat
200m Shuttle Run
A. 5 sets
3 Snatch Grip Push Press + 1 Tempo OHS @5s down, 5s pause
B. 4 sets
60s Cal Row
15s rest
60s ME MU
15s rest
60s Cal Row
15s rest
60s ME HS Walk
rest 1min
*score total Cals, total MU and total distance HS Walk
A. 10 RFT – 15min Cap
3 Power Clean 225/155
7 Box Jump Overs 24/20
B. 3 sets of
3 Rounds Plate Bent Over Rows
20s ME speed reps
20s Hold arms extended
20s Slow recovery reps
*rest 3min btwn sets
*Part B credited to Mayhem Athlete
A. E5MOM – 5 sets
400m Run
20 KB FR Lunges
B. 3-4 sets
5-10 Strict TTB
8 BB Good Mornings
A. Back Squat 4×8
*Compare to 8.28.18, build to heaviest on set 3, set 4 drop set @90-95% set 3
B. For Time – Partition as needed – 12min Cap
60 Pull Ups
50 STOH 115/80
40 BF Burpees
A. EMOM – 10
3 DL
B. 4 RFT
50m Sled Pull
25 Push Ups
50 Double Unders
