Supabata 6: Hi/Lo Windmills
Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x(2+2+1), 75% 2x(2+2+1), 80% 2x(2+2+1), Power Clean + Power Jerk - 70% 1x(2+1), 75% 2x(2+1), 80% 2x(2+1)
EMOM 10: 5 DB Front Squats (35/25), 5 DB S2OH, Sit Ups for Reps
Burgener Warm Up
Jerk (hold split 3 sec) - 75% 1x3, 80%, 4x2 Clean Pull - 100% (of clean) 4x3
Benchmark #5, 14.1 AMRAP 10: 30 Double Unders (3:1), 15 Power Snatches (75/55)
In Partners, E2M for 24: Alternate 2 Rounds of 5 DB Cleans (30/20)/5 DB S2OH/5 Plank K2E, and Row for Calories
5x5 Kipping Pull Ups
Front Squat - 85% 4x3, Snatch - 75% 1x3, 80% 4x2
AMRAP 9: 3 Alternating DB Snatches (40/30 HC), 6 DB Goblet Lunges (HC), 9 Sit Ups
AMRAP 6: DU Flight Simulator 5, 10, 15, 20...
Clean Deadlift - 100% (of clean) 1x5, 105% 2x5, Back Squat - 70% 5x2
For Time: 4 Rounds, Run 400m, 5 Power Clean and Jerks (125/85), 25 DUs
Supabata 6: T2B and Sit Ups
KB Viking Press, Goblet Walking Lunges, 5 Wall Balls/5 Push Ups, 1:00 on :30 off x3
EMOM 14: Alternate 7 Pull Ups/7 Burpee Ball Slams (20/15), Ski for Calories
Skill of Choice
Clean Pull - 95% (of clean) 2x3, 100 3x3, Power Clean + Push Press - 75% (of PP) 3x2(2+1), 80% 2x2(2+1), Snatch Push Press + Snatch Balance - 70% (of snatch) 2x(3+1), 75% 3x(3+1)
AMRAP 7: 1, 2, 3, 4...Rope Climbs, 5, 10, 15, 20...Clusters (105/70)
Handstands/Handstand Walking
Snatch - 75% 3x3, 80% 2x2, Jerk (hold split 3 sec) - 75% 3x3, 80% 2x2
Benchmark #4 "Double Townie" 2 Rounds For Time: Row 1000m, 40 Air Squats, 30 Sit Ups, 20 HR Push Ups, 10 Pull Ups
In Teams of 4 for Time: 5 Rounds, Row 250m, 10 Sandbag Burpees (40/20), Ski 250m, 10 Plank Rows/10Star Jumps
5x5 Double KB Snatch
KB Clean/Snatch, Heavy Swing, Floor Press 1:00 on :30 off x3
E2M for 12: 5 Power Snatch to OHS (100/70), 5 Lateral Jumps (HC), Row for Calories