Weightlifting Wednesday

On the Minute x 8:
2 Squat Snatches (75%)

Rest 4:00

On the Minute x 8:
2 Squat Clean and Jerks (75%)

Rest 4:00

AMRAP 6:
Sets of 3 Unbroken Strict Handstand Pushups

“American Pie”

4 Rounds:
12 Wallballs (20/14)
12 Kettlebell Swings (70/53)
12 Box Jumps (24″/20″)
12 Deadlifts (205/145)

“Adirondack”
21 – 18 – 15 – 12 – 9 – 6 – 3
Dumbbell Thrusters (50’s/35’s)
400 Meter Run after each Round

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean, 1 Ring Muscle-Ups
2 Power Clean, 2 Ring Muscle-Ups
3 Power Clean, 3 Ring Muscle-Ups

Continue adding one repetition to each moment until the 20-minute time cap.
Rx – 205/145

“Suns Out – Guns Out”
Teams of 3:
3 Rounds:
100 Bench Press (135/95)
100 Calorie Row

Teams can break up the work as they see fit.

Weightlifting Wednesday

Starting on the 0:00…
Every Minute on the Minute x 6
3 Squat Snatches (70%)

Rest 4:00

Starting on the 10:00…
Every Minute on the Minute x 6
3 Squat Clean and Jerks (70%)

Rest 4:00

Starting at the 20:00
“Death by Toes to Bar”
Complete 1 Rep on the First Minute
Complete 2 Reps on the Second Minute
… And so on until…

“Pumped Up Game Changer”
21 – 15 – 9
Deadlifts (275/185)
Box Jumps (30″/24″)

“Bergeron Beep Test”
On The Minute for as Long as Possible:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
Complete 1 round at the top of each minute until you can no longer.

“Gumby”
4 Rounds:
800 Meter Run
4 Rope Climbs
40′ Dumbbell Walking Lunges (70’s/50’s)

“Melting Pot”
AMRAP 10:
10 Hang Power Snatches
10 Overhead Squats
10 Power Cleans
10 Thrusters
10 Sumo Deadlift High Pulls

Rx – 95/65