Cleans

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Strict Press Warm-up (2rds x 5 (45/35), 1 rd x 5 (75/55)

Strength

5 rounds (Setting the clock as a E3MOM)

• 1 – Strict Press
• 3 – Push Press
• 5 – Push Jerk

Pick a Starting weight and add each round

E3MOM for 21 Minutes

• 5 Power Cleans

4 rd Warm-Up

• 1 x 1 inch worm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 Wall Balls
• 2 x 5 Hang cleans (45/35), 5 cleans (95/65), 3 cleans (115/85)

15 min EMOM

• Minute 1: 20 Wall Balls (20/14)
• Minute 2: 10 Cleans (115/ 85)
• Minute 3: 15/12 cal C2 Bike
• Minute 4: 5 med-ball over the Shoulder (100/80)
• Minute 5 rest

4 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5, 5, 5, 3 clean warm-up (45/35, 95/65, 135/95)

20 min AMRAP

• 2 power cleans (135/95)
• 3 Box step-overs
• 4 back dips

Warm-up

5 rounds of

• 3 Inch Worms
• 10 air squats
• cleans (2rd x 5 @ 45/35, 2rds x 5 @ 95/55 1rd x 2 @ 115/75
• 8 cal row

For Time

• 20 Cleans (115/75)
• 500 meter Row
• 15 Cleans (135/95 )
• 500 meter row
• 10 cleans (165/ 115)
• 500 meter row
• 5 cleans (185/ 130 )
• 500m row

Warm-up

5 rounds of

• 3 inch worms
• 5 air squats
• 5 hang cleans (bar)
• 5 squat cleans (bar)

Every 90 Seconds for 15 min

• clean complex (increase weight as you go)
  • segmented clean pull
    • floor to shin
    • floor to knee
    • floor to hip
    • floor to pull
  • 1 halting power clean (pause below the knee)
  • 1 low hang squat clean

at the 15 min mark

• 30 Front Squats in as few sets as possible at the last complex weight

Rest

If Time allows

Then 5 rounds

• Back Squat (10,8,6,4,2) 225/155
• Wall Walks (5,4,3,2,1)

3 round Warm-up

• 5 Push-ups
• 10 air squats
• 5 burpees

10 min ALT EMOM

• 5 Burpees
• 7 Strict Press ( 95/65)

5-min rest

15 Min AMRAP

• 5 Thrusters (95/65)
• 10 KB Swings (53/35
• 15 Push-ups

3 round Warm-up

• 5-inch warms
• 10 air squats
• 5 deadlifts (135/95)
• 3 Box jumps

15-minute AMRAP

• 5 deadlifts (225/155)
• 8 box jumps (24″)
• 13 cal row

5 min Transition

10 min ALT EMOM

• 7 Hang Power Cleans (95/65)
• 7 Front Squats

5 minute Warm-up

5 rounds

• 5 Deadlifts (increase weight each round)
• 10 Hand Release Push-ups

3 Rounds (partner)

• 10 Cleans (135/95)
• 20 Cal Row

Rest for 5 minutes. Repeat.

10 min AMRAP

• Burpees

10min Recovery/Warm-up

15 minutes AMRAP

• 3 Wall Walks
• 8 Cleans (115/80)
• 12 Box Jump Overs (20″ box)

15-minute Warm-Up

For Time

• 100 cal C2 Bike
• 30 Cleans (135/95)
• 70 cal Row
• 30 Cleans (135/95)