Build up to a heavy complex 1 Snatch 1 Hang snatch 1 Overhead squat WITHOUT DROPPING THE BAR 😬

RX version: 12 Min AMRAP Up the ladder 2-4-6-8-10-12... etc Toes to Bar Power Cleans RX Age 17-44 (70/50KG) RX Age 14-16 and 45-60...

Strength Deadlifts 5 Sets 4 Reps all at 74% of 1 RM

Metcon AMRAP 20 mins Teams of 2 40 Cals 40 HSPUs 40 GHD situps/ 80 Abmat Situps

4 Rounds for time 8 Pullups 8 Power snatches 8 Overhead lunges RX Age 17-44 (52.5/35KG) RX Age 14-16 and 45-60 (42.5/30KG) RX Age 8-13...

For Time 40-20-10 Wall balls Box jumps RX Age 17-44 (10/6KG) (10/9FT) / (24/20”) RX Age 14-16 and 45-60 (10/6KG) (9/8FT) / (24/20”) Age...

Build up to a Heavy Complex 1 Power Clean 1 Hang Squat clean 1 Front squat 1 Jerk no dropping the bar

Metcon 4 Rounds for time 9-6-3 Overhead Squats Burpees over the bar 1 minute break after each round RX Age 17-44 (42.5/30KG) Age 14-16...

Strength Deadlifts 5 Sets 4 Reps all at 70% of 1 RM

In 25 mins Teams of two 50 Burpees 50 Power Snatches 40 Burpees 40 Power Snatches 30 Burpees Max Power Snatches The 50 power snatches RX...

Ramadan Challenge Workout 1 (30 Min cap) RX’d 4 Rounds for time 16 Front rack lunges 24 Push press 32 DUs Age 17-44 (50/35KG) Age 14-16...

EMOM to death 1 Devil press 1 DB clean and jerk add 1 rep to each movement every minute RX Age 17-44 (15/10KG) RX Age 14-16 and 45-60...

Strength 21.4 Build up to a heavy complex 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk

Strength Maximum Strict Pullups test Metcon 5 rounds for time: 5 Pullups 15 Wallballs 200m Run RX Age 17-44 (10/6KG) (10ft/9ft) RX Age...

Back squat Find 1 rep max Then 3 sets x 10 reps @60% of the 1RM

1. Dia-bolical 500 meters assault bike, 21 deadlifts 500 meters assault bike, 21 SHSPU 500 meters assault bike, 15 deadlifts 500 meters...

Metcon In Teams of two 20 Min AMRAP 30 DB snatches 30 Toes to bar 30 Box jump overs RX Age 17-44 (22.5/15KG) 24/20” RX Age 14-16 and...

Metcon For time: 15-12-9-6-3 Hang squat clean Push press Front squats Every break 4 burpees RX Age 17-44 (50/35KG) RX Age 14-16 and 45-60...

Strength 3 Sets 1-3 Strict Pullups 30 Sec rest 5-10 Tempo Ring Row 90 Sec rest Metcon 7 Min AMRAP 10 Power Snatches 3 Bar Muscle Ups

Metcon 5 Rounds 3 Clean and Jerks 3 Burpees over the bar 1 min rest 5 Rounds 3 Clusters 3 Burpees over the bar RX Age 17-44 (60/40KG) RX...