HANG POWER CLEAN (25:00 – 40:00) Build to Heavy Set of 3 “Hangman” For Time: 21 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15

Strict Press 1RM 15-20 Skill work: 3 sets 15 Strict Pull ups 15 Behind the Neck Press Super set these 2 movements. Rest 90 sec bt *Pull-ups need to be unbroken. Use a

Deadlift Build to Heavy Set of 6-4-2 “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 7 Deadlifts (225/155) SC: 14/10, 185/135 Fit: 10 or Air Squat, 155/105 The workout begins with wallballs

“Knuckle Sandwich” For Time: 800 Meter Run 30 Power Cleans (185/135) 800 Meter Run SC: 135/95 Fit: 95/65

Strength: Overhead Squat Build to Heavy Set of 3 “Ground Breaking” For Time: 50/35 Calorie Row 35 Lateral Barbell Burpees 50 Overhead Squats (95/65) SC: 75/55 Fit: 55/35

“Bar Keeper (Part 1)” AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike/Row Rest 5 Minutes “Bar Keeper (Part 2)” AMRAP 5: Buy-In: 400 Meter

Strength: Back Squat 1RM 15-20Mins “Back Broke Sprint” 10 rounds for time of (20min time cap) 10 back squats (from the ground) 100-m sprint Rest 30 seconds. Men: 135 lb. Women: 95 lb.

  “Boats and Toes”   Teams of 3 For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row Burpee Box Jumps (24/20)   Directly Into…   50-40-30-20-10: Toes to Bar Power Snatches   Round 1

Strength: Front Pause Squat Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom. Athletes will have 15 minutes to build in weight to a heavy tempo pausing front squat. More

“Squeaky Wheel” Workout Definition AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 10 Push Jerks (165/110) SC: 120 Singles, Row, 115/80 Fit: 60 singles, Row, 95/65