Increase HR and Stretch
Teams of 2
24min AMRAP
– 24 Box Jumps
– 8 Power Snatches (135/95)
– 24 Burpees
– 8 Clean & Jerks (135/95)
Scaled 1: (95/65)
Scaled 2: (75/55)
Increase HR and Stretch
15min AMRAP
– 20 Calorie Row (or 10 calorie bike)
– 20 Alt. DB Snatches (50/35)
– 20 Abmat Situps
Clean Grip Burgener Warm Up
(PVC or Empty Barbell)
– Down & Up
– Elbows High & Outside
– Muscle Clean
– Clean Land
– Clean Drop
– Hang Clean
1 Power Clean
2 Hang Power Cleans
1 Jerk (choice)
12min AMRAP
– 5 Deadlifts (185/115)
– 5 Hang Cleans (185/115)
– 5 Bar Muscle Ups
Scale Bar Muscle Ups:
– Chest to bar pull-ups
– Pull-ups
– Ring Rows
2 x 5 Wall Squats
2 x 10 Air Squats
2 x 5 Goblet Squats
2 x 10 PVC Pass Thrus
2 x 10 PVC Good Mornings
5 Rounds – 15min CAP
– 9 Box Jumps (24/20)
– 7 Pullups
– 5 Power Snatch (115/75)
– 3 Overhead Squats (115/75)
Coaches Choice: (10-15min)
Get loose, get the HR up a little, warm up to your Power Clean weight and GO!
40min CAP
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Increase HR and Stretch
ALL 3 sets are at 55% of your 1 rep max. Focus on proper form. This weight should feel light and comfortable.
14min AMRAP
– 8 Thrusters (135/85)
– 8 Bar Facing Burpees
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
1 snatch (choice) Every minute
15-12-9
– Power Snatch (135/95)
2 Rope Climbs after each round (6 total)
Scaled Rope Climbs:
4 Seated to Standing OR 4 Chin Ups (reverse grip)
3 Rounds (with an empty barbell)
– 5 Good Mornings
– 5 Clean Pulls
– 5 Hang Cleans
– 5 Front Squats
7 Rounds
– 3 Deadlifts (155/115)
– 6 Hang Cleans (155/115)
– 36 Double Unders**
** 2 to 1 singles if you don’t have DU
Scaled 1: 135/105
Scaled 2: 95/65
Increase HR and Stretch
Step back week on squats!
ALL 3 sets are at 55% of your max. Focus on bracing your core and keeping your chest tall.
This weight should feel very comfortable.
13min AMRAP
(1/1/1, 2/2/2, 3/3/3, 4/4/4…)
– Chest to Bar Pullups
– Box Jumps (24/20)
– Ring Dips
Scaled Options:
– Chin over bar pullups/Jumping Pullups/Chin over the bar holds (1sec per rep) NO RING ROWS
– Stepups
– Toe nail dips or Bench Dips
MATH ; )
6’s = 63
7’s = 84
8’s = 108
9’s = 135
10’s = 165
11’s = 198
12’s = 234
13’s = 273
14’s = 315
15’s = 360
3 Rounds
– 100m Jog
– 15sec hang from the rig
– 7 Strict Press (empty bar)
– 7 Push Press (empty bar)
Build to appx. 85% of your 1 rep max
3 Rounds (30min Cap)
– 800m Run
– 50 Situps
– 25 Shoulder to Overhead (95/65)
Rx+ (155/105)
