It’s A Beautiful Friday – Let’s Run!

5 Rounds for Time:
400 Meter Run
15 Dumbbell Hang Clean & Jerk
10 Box Jumps (24/20)

*Clean & Jerk weight is athlete’s choice – add to notes.

Rx+ Add 5 RMU to each round

Front Squat 5-3-3-2

Front Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%

How long of an EMOM?!

Every Minute, On The Minute, For 18 Minutes:
15 Double Unders
4 Push-ups
5 Wall Balls (20/14)
*Score is total reps – 468 possible. If not getting 20-30 seconds of rest, cut back reps.

Sprint & Rest – Snatch, Sit-ups, Pull-ups

5 Rounds With 3 Minutes On The Clock:
3 Power Snatch @ ~85%
20 Sit-ups
10 Pull-ups
*Rest remainder of 3 minutes
*Score is total reps – 165 Possible

Rx+ Chest-to-bar

12 Minutes w/a Kicker

12 Minute AMRAP of:
50 Double Unders
20 Single Arm Kettlebell Push Press (35/25) (10L+10R)
10 Deadlifts (135/95)
*Every 2 minutes, 8 burpees. Workout begins with 8 burpees.
*Score is rounds + reps of dubs, push press, and deadlifts

Core Closeout

3 Rounds for Quality:
15 GHD Sit-ups
20 Supermen

4 Round Wednesday

4 Rounds for Reps of:
Minute 1 – Calorie Row
Minute 2 – Wall Balls (20/14)
Minute 3 – Kettlebell Swings (50/35)
Minute 4 – Rest
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