Hang Power Clean
Heavy Set of 3
followed by…
“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

“Half and Half”
Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Wreckbag Run (50/35)
Partners complete full rounds before switching. Four rounds each partner.

“Four Thirty”
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Bike
30 Toes to Bar

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

“Free Bird”
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
10/7 Calorie Bike
7 Burpees
Teammates complete full rounds, then switch.

“Hindsight”
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

“Johnny”
Teams of 2
For Time:
Buy-In: 600 Meter Run
3 Rounds:
19 Calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs
Cash-Out: 600 Meter Run

“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

Front Squat
Heavy Set of 2
followed by…
“Eikcaj”
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

“Long Gone”
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (50/35)
Calorie Bike
Rest 1:00 between rounds