E2MO2M 20 min
5 power snatch 95/65
10 over and back jumps over bar
5 HSPU OR Pike pushup off a box
Max Effort 1-Mile Run
This can be used for time or for a cool down.
21.18.15.12.9.6.3
250m Row
power cleans 95/65
front squats 95/65
Build to a heavy
2 push press
3 push jerks
Can be barbell or dumbbell. come from the floor. complex is unbroken.
“Overreaction” by comptrain.co
15-12-9
Push Press 115/85
Box step overs 24/20
directly into…
15-12-9
Push Jerk 115/85
Box jump overs 24/20
4 rounds
DB Shoulder press (heavy)
6-8 reps
SA DB Row (heavy)
8 reps per arm
16 min AMRAP
30 KB Swings 55/35
10 Double KB Suitcase Deadlift 55/35
100m Farmer Carry 55/35
30 SA KB Overhead walking lunges 35/25
For Time:
5 Rounds
250 m Row
7 Thrusters 95/65
8 alt pistol squats (modification single leg squat to box)
5x100m Sprints
take least a 1 min rest in between each set. Run as a group.
Time each run.
10.9.8.7.6.5.4.3.2.1
Hang snatch 95/65 rx+ 115/85
Back squats
10 cal assault bike
E4MO4M for 20 min (5 rounds)
200m Run
15 wallballs 20/14
15 box jumps
12 min AMRAP
10 push press
12 Back Squats 95/65
10 over and back hop over bar
Max Effort 2k Row
For time:
12 Power Cleans 95/65
500m Row
9 Power cleans 125/95
500m Row
6 Power Cleans 155/125
Deadlift
5.3.3.3.3.3
10.8.6.4.2.4.6.8.10
Pushups
air squats
box jumps 24/20
Tricep dips between boxes
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