A.  

Take 15 minutes and build to 90% of your

1 Rep Max Snatch

B.  

Every 4 minutes, for 20 minutes

200 Meter Run

10 Burpees

4 Squat Snatches

*Snatch weight increases each set

Set 1 - 70%

Set 2 - 75%

Set 3 - 75-80%

Set 4 - 80-85%

Set 5 - 85-90%

Complete as many rounds and reps as possible in 20 minutes of:

1 Squat Clean @70-75%

2 Squat Cleans

3 Squat Cleans

…and so on, moving up the ladder.

*Complete one round of "Nate" after each round

A. 

3 sets not for time

Ring Rows x 6-8 @2111

Single Arm DB Press x 5 + 100' Overhead Carry

Nose-to-Wall Handstand Hold x 30-45 seconds + 2-3 Wall Climbs

B.  

2 Rounds

25 Toes-to-Bar

50 Double-Unders

25 GHD Sit-Ups

50 Double-Unders

25 Ab Mat Sit-Ups (Butterfly)

A.  

Every 2 minutes for 10 minutes

Back Squat x 3 reps @ 85-90% of your 1-RM

B.  

In teams of two, alternate full rounds for 10 rounds (5 rounds each)

100 Meter Farmer's Carry

10 Jumping Squats 95/65

1 Rope Climb

A.  

Every 2 minutes for 10 minutes 

Hang Snatch + Hang Snatch below the knee @70-75%

B. 

Every minute on the minute for 18 minutes:

Minute 1: 4/2 Burpee Bar Muscle-Ups

Minute 2: Row 16/12 Calories

Minute 3: 6-8 Handstand Push-Ups

A.  

For 12 minutes, rotate through the following two stations on the minute:

Minute 1 - Weighted Pull-Up (or strict with no weight) x 2-3 reps

Minute 2 - 10 Ring Dips with Full Range of Motion + pause at the top

B.  

Every three minutes, for 18 minutes, for times:

Run 400 Meters 

Reminder - only 9 and 10am classes tomorrow for the 4th of July. 

For time:

100 Wall Ball Shots (20/14lb.)

80 Shoulder-to-Overhead (115/75lb.)

60 Front Rack Walking Lunge Steps

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:

9 Burpee Box Jump-Overs 24″/20″

9 Front Squats 155/105 lbs

A.  

Complete as many rounds and reps as possible in 12 minutes of:

6 Snatches 115/75 lbs.

9 Deadlifts

12 Toes-to-Bar

B.  

Every minute, on the minute, for 12 minutes:

Minute 1 – Ab Roll Outs x 8-10 reps

Minute 2 – Hollow Body Hold x 30 seconds

Minute 3 – Roll to Pistol x 12 reps

A.  

Every 2 minutes, for 12 minutes:

Push Press x 1

The goal is to build to today’s 1-RM Push Press.

B.  

Every minute on the minute for 15 minutes:

Minute 1: 10 x 10 meter shuttle run

Minute 2: 20 Kettlebell Swings 24/16kg

Minute 3: 10-12 Chest-to-Bar Pull-Ups or Pull-Ups

A.  

Every 3 minutes for 15 minutes

Back Squat x 3-4 reps @ 85% of your 1-RM

Single-Arm Dumbbell Row x 8-10 reps @ 2020

B. 

For time:

10 Wall Ball Shots 20/14 lbs

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips

…

1 Wall Ball Shot

10 Ring Dips

A.  

3 sets not for time

Bar Muscle-Ups x 4-6

Handstand Push-Ups x 8-10

20 Hollow Rocks + 20 V-Ups + 10's L-Sit on Rings

B.  

Every 6 minutes, for 24 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

A. 

Every 2 minutes, for 20 minutes:

Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

B.  

Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 1

Hang Power Clean x 1

Front Squat x 1

Push Press x 1

You must perform 5 burpees over the bar any time the weight settles on the ground

5 Minutes going the distance 

4 Minutes to Establish a 3 Rep Max 

3 Minutes of High Skill 

4 Minutes to Establish a 1 Rep Max

5 Minutes of "Fun" 

A.  

Every 2 minutes for 20 minutes  

Snatch x 1

*Build to today's 1 Rep Max

B.  

3 sets  

2 Snatch Lift Offs + Snatch Pull

C. 

3 sets

Ring Dips x 8-10 @20X2

Inverted Barbell Row x 10

A.

Every 2 minutes, for 10 minutes:

Push Press x 3

*Use your 5 RM from last week

B.  

3 sets for times

100 Double-Unders

21 Calorie Assault Bike

12 Front Squats

Rest 3 minutes

Wednesday's Chipper

For time:

M

W

G

A.  

Every 2 minutes for 12 minutes

Back Squat x 3-4 reps @ 80-85% of your

1-RM

B.  

Every 3 minutes for 15 minutes complete:

15/12 Calorie Row

12 Box Jump Overs 24/20"

9 Toes-to-Bar

A.  

Take 15 minutes to build to today’s 1-RM Clean

(or use the time to practice clean technique)

B.  

 “Diane”

21-15-9

Deadlift 225/155 lb.

Handstand Push-Ups

In teams of two, complete as many rounds and reps as possible in 25 minutes of:

52 Wall Ball Shots 20/14 lbs

52 Power Cleans 115/75 lbs

52 Burpees

52 Kettlebell Swings 24/16 kg