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Push Press & Split Jerks E2MOM 7 Push Press 4 Split Jerks 6 Push Press 3 Split Jerks 4-5 Push Press 2 Split Jerk 4-5 Push Press 1 Split Jerk For Time: 100 Doubles or 25 Box Jumps 24/20″ MRX 20/18 20 Barbell Push-ups MRX Push-ups 20 Hang Power Cleans 135/95 RX+ 155/105 MRX 115/75 20 Shoulder to […]

4min AMRAP: 10 Toes to Bar 12/10 Calorie Row or Assault Bike REST 4min 4min AMRAP: 10 Deadlifts Body Weight / 75% 12/10 Calorie Row or Assault Bike Deadlifts E3MOM 7 Deadlifts 6 Deadlifts 4-5 Deadlifts 4-5 Deadlifts Core Development 35 Banded or Barbell Good Mornings 2 sets 10-15 reps Hip Extensions REMINDER: We will be closed this Sunday, June 17th in

9min Build-up Snatch (Power or Squat) to 9min Build-up Clean & Jerk (Power or Squat) “Isabel Jumping Grace” by DB For Time: 15 Snatch 135/95 RX+ 155/105 MRX 95/65 100 Doubles Unders 15 Clean & Jerks 135/95 RX+ 155/105 MRX 95/65 *Athletes choice on power or squat, goal is fastest time and may require some squats to achieve this*

10min AMRAP: 200 Row or Run or 0.5km Assault Bike (mix-up) 4 Over Bar Burpees 6 Overhead Squats 75/55lbs RX+ 95/65 MRX 55/45 8 Sumo Deadlift High Pull Back Squats E3MOM 7 Back Squats 6 Back Squats 4-5 Back Squats 4-5 Back Squats Core Development 3 sets 10 reps Reverse Rower Tucks 2 sets 1min Hold in Bottom of Overhead

12min EMOM 1st min = 1-10rep Deadlifts 2nd min = 1-10rep Toes to Bar – Pull-ups 3rd min = 1-10rep Wallball Shots – Push-ups – Handstand Push-ups 4th min = Rest / Add wt /Stretch “Dead Beat” by DB 18min AMRAP: 1 DeadLift 315/215 RX+ 405/265 MRX 245/165 3 Toes to Bar 6 Pull-Ups RX+ Chest to Bar 9

EMOM x 3 minutes 3 Front Squat to 3 Push Press Rest 2min/add weight EMOM x 3 minutes 3 Pull-Ups to 3 Toes to Bar Rest 2min EMOM x 3 minutes 3 Hang Squat Clean Thruster Based on Regional Event 6 2018 For Time: 4 Rope Climbs 15′ MRX 10′ or 28 Pull-ups 16 Thrusters 115/75 RX+ 155/105 MRX 95/65 3 Rope Climbs 15′ MRX

Power Clean to Hang Power Clean Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 For Time: 200m Row or Run or 0.5km Assault Bike 13 Power Cleans 115/75 RX+ 145/100 MRX 95/65 200m Run or Row (opposite of last) 13 Hang Power Cleans Rest 2min 400m Row or Run or 1km Assault

12min EMOM 1st min = 1-10rep Push Press – Handstand Push-ups 2nd min = 1-10cal Row – Run – Assault Bike 3rd min = 1-10rep Box Jumps – Overhead Lunge 4th min = Rest / Add wt /Stretch Based on Regional Event 5 2018 2 Rounds For Time: 25 Handstand Push-ups or 25 Push Press 135/95 MRX 95/65 RX+ Strict 25

Based on Regional Event 3 2018 13min AMRAP: 6 Muscle-ups or 6 Burpee Chest to Bar Pull-ups 9 Handstand Push-ups or 9 Push Press 135/95 RX+ 36′ Handstand Walk MRX 95/65 12 Goblet Reverse Lunges (alt/stationary) 32/24 MRX 24/16 RX+ 36 Pistols (alt/legs) Core & Turkish Get-Up Development 10 Turkish Get-Ups R Arm 1 set 15 Hollow Rocks 10 Turkish Get-Ups L Arm

Snatch Training EMOM Power Snatch 2 – 2 – 2 Rest 2min/add weight Hang Power Snatch to Overhead Squat 2 – 2 – 2 Rest 2min/add wt Power &/or Squat Snatch 2 – 2 – 2 Based on Regional Event 4 2018 For Time: 2 rounds of: 10 Snatches 135/95 RX+ 175/125 MRX 115/75 12 Bar Facing Burpees Then, **change loads** 2 rounds of: 10