Strength
Hang Power Clean [Video]
EMOM for 10 minutes:
3 Hang Power Cleans

Increase weight after set 3, 6, and 8.

Conditioning
AMRAP in 15 Minutes:
• 9 Deadlifts (#155/105)
• 12 Push-ups
• 15 Box Jumps (24”/20”)

Partner Workout
5 Rounds, with a 30 Minute Time Cap:
• 40 Wall Ball Shots
• 40 Calorie Row or Bike or Ski
• 40 Russian Kettlebell Swings
• Turf Width Shuttle Run, 10 Down & Backs

Partner Workout
AMRAP in 25 Minutes:
20 Alternating Rounds Of:
• 1 DB Devil’s Press (#35/25 Rx; #50/35 Rx+)
• 2 DB Front Rack Lunges
• 3 DB Push Press
• 4 DB Suitcase Step-ups (20”/20”)

Then after 20 rounds:
1000m Ski or Run

Strength
Every 90 seconds for 7 sets complete a 3-Position Snatch.
3-Position = Hi-Hang Snatch, Mid-Hang Snatch, Snatch (From Floor).
Keep it light and work on technique, or build as you go.

Conditioning
Part 1
CrossFit Open WOD 11.1/14.1
AMRAP in 10 Minutes:
• 30 Double Unders
• 15 Power Snatch (#75/55)

Part 2
Row 500m for Time

A)
3 Rounds Of:
• 1 minute Max Double Unders
• 1 minute Rest

B)
AMRAP in 20 Minutes:
• 14 V-ups (8 Toes to Bar for Rx+)
• 10 DB Hang Clean & Jerks (#50/35; 5R, 5L)
• 14 Calorie Row

C)
2 Sets Of:
• 30 Flutter Kicks + OH Plate Hold
• 30 Plate Russian Twists
• 30 Plate OH Sit-ups

Strength
Back Squat [Video]
Complete 5 Sets of 5 Back Squats.
Use the following percentages: 60%, 65%, 70%, 75%, 75%.

Conditioning
AMRAP in 15 Minutes:
• 12 Wall Ball Shots (#20/14)
• 9 Power Cleans (#135/95 Rx; #155/105 Rx+)
• 6 C2B Pull-ups (3 Ring MUs for Rx+)

A)
60 Calorie Row For Time

B)
In 12 minutes:
1-2-3-4-5-6-7-8-9-10 Reps Of:
• DB Front Squats (2 x #50/35)
• DB Facing Burpees
With any time left over: AMRAP Bike Calories

C)
60 Calorie Ski For Time

D)
3 Sets Of:
• 1 minute Weighted Plank
• 1 minute Rest

Strength
Every 90 seconds for 7 sets complete the following complex:
1 Power Clean + 1 Hang Squat Clean + 2 Push Jerks + 1 Hang Squat Clean
Build as you go.

Conditioning
AMRAP in 15 Minutes:
• 15 Box Jumps (24”/20”)
• 12 Push Jerks (#115/80)
• 9 Toes to Bar

Partner Workout
Within 18 Minutes:
100/70 Airdyne Calories
50 D-ball over Shoulder
100 Pull-ups
50 D-ball over Shoulder
100/70 Airdyne Calories
AMRAP Kettelbell Swings

Rest 2 Minutes

AMRAP in 6 Minutes:
Row or Ski for Calories

Partner Workout
For Time:
200 Double Unders
100 Heavy Goblet Squats
200 Double Unders
100 Dumbbell Step-ups
200 Double Unders
100 Hand Release Push-ups