A: Clean and Jerk complex on the 2:20
1 hang clean + 1 low hang clean (below the knee) + 1 full clean + 1 jerk at x 4 sets at 60%, 65%, and 70%

500m run, 25 BJ overs at 24"/20", 15 DB hang squat clean 50lbs/35lbs , 10 BM
X 2 rounds 
then rest 4 minutes and repeat for a single round
3 rounds total!

Score is total time

Part A:

5 rounds of 90 seconds on 1 min off -  
7 thrusters 135/95, 14 T2Bs,
AMRAP WBS

After the first 5 rounds hit the second couplet after a set 3 minute set rest - 

Part B:

This is also 5 rounds of 90 seconds on 1 min off- 
28 WB, 14 T2Bs, AMRAP deadlifts 135/95

Score is total reps on AMRAP in part A and B

Come cheer your friends on all weekend long

Schedule:

Friday night from 5-8pm at 306

Saturday from 10am-2pm at Riversdale pool

Sunday all day at 306

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

24 kg 32 kg

Every 5 mins x 5
4 Strict HSPU
8 Front rack lunges 111/85
12 C2Bs
48 DU

A: 1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes

x3

B: Push press 
1x10 at 60%
1x8 at 70%
1x6 at 75%
3x4 at 80%


C: Strict Press 
Find your 6 rep max
Then back off 10% and hit that number x 3 sets of 6

D: EMOM x 10 10 strict chest to deck push ups E: 4 x15 DB bicep curls

6 min on
3 min of rest
x3
AMRAP and pick up where you left off
3 BBJO 32"/24"
6 Power snatch 115/85lbs
12/9 cal row

10 rounds of:
200m run
10 DB Thrusters 50/35
5 RMU
Rest exactly one minute after each round

For time!
60/40 cal row
Right into 
3x
10 burpee BJO 32”/24” 
20 DB snatch 50/35

Finish with:
Back on the row for 30/20 cals

In teams of two switch as needed
60 reps of - Back squats 155lbs/105 and with pull ups,
50 reps of - Front squats 155lbs/105 with C2Bs
40 reps of - OHS 155lbs/105 with Bar Muscle ups

For time!

500m run
80 feet of HW
5 sandbag cleans 150/100
20 Strict HSPU

4 legless rope climbs

20 strict HSPU
5 sandbag cleans 150/100
80 feet of HW
500m run

1. 16/13 cal row

2. 10 Burpees over the rower

3. 40 DU

4. 24 WB

A: Core worK

1 min plank 30 sec hollow body flutter kicks 30 weighted russian twist Rest 2 minutes x3

B: Push press 1x10 at 60% 1x8 at 65% 1x6 at 70% 1x4 at 75% 2x AMRAP at 80%

C:Bench Press:

1x10 at 50%
1x8 at 60%
4x5 at 70%
EMOM x 3 AMRAP at 75%

(or your BLB weight whichever is heavier) one set only,

so when you break rest until the next minute.

D: Accessory
4 x 12 strict banded chest to bar pull ups 4 x15 skull crushers

For time
With a 20/14 vest
200m run
10 Shoulder to overhead at 135/95
30 squats
10 push ups

Rest exactly 2 minutes
x 5

Every 3 minutes x 4
21/18 cal row
15 T2Bs
9 DB thrusters 50/35

Rest 3 minutes

Every 3 minutes x 4
Run 200m
12 C2Bs
12 DB front rack lunges 50/35

Score is total rest score A and B separately

A: EMOM  x 5
2 x (1 power cleans +1 power jerk) at 72.5%

Rest 2 mins

B: EMOM x 5
2 full cleans at 75%

C: Helen!

3 RFT of

400 m run
21 KBS 24/16kgs

12 pull ups

In teams of two
Murph!
With a 20/14lbs vest
Run 1 mile (together)
Then with only one athlete working at a time:
Partition in any way you want
100 pull ups
200 push ups
300 squats
Finish with another
1 mile run together

For time
40 Back Rack lunge 135/95
40 ring dips

30 front rack lunge 135/95
30 C2Bs

20 OH Lunge 135/95
20 Ring MU

A: Bench Press

1x10 at 50%

1x8 at 60% 1x6 at 70% 2 x AMRAP at 80% with a 2 min rest between each set

B: 10 min AMRAP of 200m run 3 sandbag cleans 150/100 2 legless rope climbs