HPC
Hang Power Clean
3-3-3-3-3-3
Sit-up Tabata
Hang Power Clean
3-3-3-3-3-3
Sit-up Tabata
Complete for Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
“SMALL”
3 RFT:
Row 1000 meters
50 Burpees
50 Box Jumps (24/20)
Run 800 meters
Deadlifts
5-5-5-5-5
5 min AMRAP:
50 Speed steps
10 Air squats
*1 min rest
5 min AMRAP:
1 Rope climb or 1 Bar MU
Run 200 meters
*1 min rest
5 min AMRAP:
50 DU
10 Hollow Rocks
10 Minute EMOM:
1 Squat Clean + 1 Jerk
(80% of 1RM Jerk)
Get to 100!
(Burpees)
At the top of every minute complete 2 G2O at 115/80. With remaining time in the minute, complete as many burpees as possible.
Complete 3 Rounds For Time:
800 m Run
1000 m Row
Dessert Tabata:
Alternate between Bench Leg Lifts & Front Plank
Shoulder Press
6-6-6-6
(70% of 1RM)
Double Under Tabata
10-9-8-7-6-5-4-3-2-1
Ball Slams (30/20)
TTB + Pull-up
Practice handstand walks for 10 minutes
15 Minute AMRAP:
10 Front Squats (65/45)
15 Box Jumps (24/20)
20 Sit Ups
25 Kb Swings (50/35)
Dessert:
3 attempts at max handstand holds
30 Minute AMRAP:
400 meter Run
5 Kb Snatch, L arm (45/30)
5 Kb Snatch, R arm
10 Push-ups
2 Tire Flips
2 Rope Climbs
200 meter Row
On a 12 Minute Clock, complete 30 seconds of work and rest 30 seconds.
Alternate between:
Max reps of Double Unders
Max Calorie Row
Complete 5 Rounds for Time:
50 meter Walking Lunge
50 meter Sprint
10 Knees to Elbows