“Power Wheels”
AMRAP 3:
15/12 Calorie Bike
12 Power Snatch (75/55)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
8 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
4 Power Snatch (115/80)

“Clean Slate”
5 Rounds:
9 Power Cleans (115/80)
15 Push-ups
21 Squats
200m Run

“Cerberus”
Teams of 3:
3 Rounds:
75 Squat Cleans
Hill Team Sandbag Hill Run (50/35#)
Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95

“Maya”
AMRAP 17:
20 Calorie Bike
17 Dumbbell Snatch (50’s/35’s)
20 Box Jumps (24/20″)
17 Wallballs (20/14)

“Jerry”
1 Mile Run
2,000 Row
1 Mile Run

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

“Spring Swing”
21 Thrusters (75/55)
21 Kettlebell Swings (53/35)
400m Run
15 Thrusters (75/55)
15 Kettlebell Swings (53/35)
400m Run
9 Thrusters (75/55)
9 Kettlebell Swings (53/35)
400m Run

“Chip & Rip”
Teams of 2:
100 Calorie Row
100 Box Jump Overs (24/20″)
100 Deadlifts (185/125#)
100 Wallballs (20/14#)
100 Burpees
100 Wallballs (20/14#)
100 Deadlifts (185/125#)
100 Box Jump Overs (24/20″)
100 Calorie Row

“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95/65)

“Bumper Boats”
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/25s)
15 Deadlifts (185/135)