In 5 min:
Run 400m
then,
AMRAP of:
12 Power Clean 40/30kg
12 Toes to Bar

Rest 5 min.

In 5 min:
Run 300m
then,
AMRAP of:
9 Power Clean 60/42.5kg
9 Toes to Bar

Rest 5 min:

In 5 min:
Run 200m,
then,
AMRAP of:
6 Power Clean 80/55kg
6 Toes to Bar
*Thanks to Comp. Train for the WOD format.

A. Bench Press 4 x 8-10 reps.

B. EMOM x 10:
1. Max Parallette Shoot Through
2. 30 sec. plank

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats
*Compare to last time – here.

A. Back Squat 3-1-3-1-3-1

B. For total reps:
5 min. Pull-ups
4 min. Push-ups
3 min. Sit-ups
2 min. Squats

For time:
20 Thrusters
20 Power Clean
20 Push Jerk
20 Overhead Squat
20 Front Squat
*40/30kg
*Perform 4 Burpees at the start of the workout and at the turn of each minute until completion.

Seven rounds, each for time of:
9 Deadlift 85/55kg
Run 200m
*Start a new round on 3 min. intervals.

A. Front Squat 3-1-3-1-3-1

B. For time:
50 Thrusters 20/15kg
50 Box Jump Overs 24/20″
50 Thrusters

Ten rounds for time of:
10 Toes to Bar
Run 100m
10 Burpees (6″ Jump)
Run 100m
Rest 30 sec.

A. Three position Snatch (high hang, mid thigh, below knee)

B. 10-1 reps for time:
Overhead Squat 40/30kg
25 Double-unders

Please note an Open Gym session will be 3:30 -4:30pm.

Hope to see you there.