10 min EMOM
Min 1: 3 Hang Snatch, progressive loading
Min 2: 5 Strict Chin-ups (supinated grip)
“Three Wise Men”
4 min Amrap
5 Hang Snatches (135, 95)
10 Burpees over the Bar
Rest 2:00
4 min Amrap
10 Power Cleans (135, 95)
20 Pull-ups
Rest 2:00
4 min Amrap
15 Box Jump Overs (24,20)
30 Wallballs (20,14)
For time
400m Run
50 SDHP (75, 55)
200m Run
50 Thrusters (75, 55)
200m Run
50 Front Rack Lunges (75, 55)
400m Run
3 Rounds
1a) Bottoms-Up KB Carry x 50 ft ea.
1b) Weighted Plank x 30s (high or low)
Back Squats
5 @75%
3 @85%
1+ @95%
3 @85%
5+ @75%
Percentages based on 90% of 1RM
2 Rounds
500m Row
25 KBS (1.5, 1)
25 Burpees
Rest 5:00
Teams of 3
25 min Amrap
30 Bupees
600m Run (200’s)
30 Hang Power Snatch (115,75)
600m Run
30 Pullups
Deadlifts (banded)
12 x 2 @55%
“DT”
5 Rounds
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Jerks (155, 105)
Bar Complex x 7
2 Snatch High Pull + Snatch
Keep the loading in the 60-70% range.
16 min EMOM
Min 1: Max Double Unders in 30s
Min 2: Max Box Jumps w. step down in 30s (24,20)
Min 3: Max KBell Swings (1.5, 1)
Min 4: 100m Run
1) Bench Press
Up to a heavy set of 3 with 1 ct pause at bottom
2) Bent-over Rows
3 x 10-12
For Time
Row 1k
2 Rounds of “Strict Cindy”
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 2:00
Row 750m
2 Rounds of “Strict Cindy”
Rest 2:00
Row 500m
2 Rounds of “Strict Cindy”
12 min EMOM
Min 1: Handstand Practice or Hold or Walking x 30s
Min 2: KB Reverse Lunges x 6ea
With a Partner
18 min EMOM
Min 1: 20 Push Press (75,55)
Min 2: 20 SDHP (75,55)
Min 3: 30 Situps
Back Squat (% off of 90% 1RM)
3 @70%
3 @80%
3+ @90%
3 @80%
3+ @70%
4 Rounds
400m Run
10 Power Cleans (135,95)
10 Burpees over Bar
Rest 3:00
Compare to 6/1/16
With a partner
60 seconds work/30 seconds rest x 12 sets
Minute 1: Max Burpee Box Jumps (24, 20)
Minute 2: Max Wallballs (20, 14)
Minute 3: Max 100 meter Runs
294 West Broad Street
Cookeville, TN 38501