Author: liam

CLEAN & JERK + BACKSQUAT Every 1:30 x 5 sets:3 Power Cleans + 1 Push Jerk @ 65-70% of 1 Rep Max Clean & JerkDirectly into…BACK SQUATEvery 2:00 x 6 sets:8-8–6-6-4-4    "BEST FOOT FORWARD" 3 Rounds For Time:100 Double Unders20 Chin Over the Bar Pull-ups30 Single Dumbbell Box Step-Overs

DEADLIFT Every 1:30 x 4 sets: 3 Dead Stop Deadlifts @ Moderate Weight OR @ 70% of 1 Rep Max Deadlift Directly into…Every 1:30 x 4 sets: 3 Touch-and-Go Deadlifts @ 10-20lbs heavier than above OR @ 75% of 1 Rep Max Deadlift  "GWEN & WHERE?" For Time:400 Meter Run15 Unbroken...

BENCH PRESS Every 2:00 x 6 sets:6-6-5-5-4-4 "GOING DOWN SWINGING" 10-9-8-7-6-5-4-3-2-1: ThrustersToes to BarLateral Barbell Burpees

"BAIT & SWITCH" AMRAP 20: 2 Burpee Pull-Ups 4 Power Snatches8 Box Jump Overs[On the 0-5-10-15]:500 Meter Row   MIDLINE 3 sets or until the end of class, for quality:15 Pausing Supermans15 Banded Glute Bridges0:45 Side Plank Each Side*Rest as Needed.

"BAR STAR" For time:800 Meter Run16 Power Snatches16 Bar Facing Burpees16 Power Cleans400 Meter Run12 Overhead Squats12 Bar Facing Burpees12 Front Squats200 Meter Run8 Squat Snatches8 Bar Facing Burpees8 Squat Cleans400 Meter Run12 Overhead Squats12 Bar Facing Burpees12 Front Squats800 Meter Run16 Power Snatches16 Bar Facing Burpees16 Power CleansPARTNER VERSIONRun...

CLEAN & JERK + BACKSQUAT CLEAN & JERK Every 2:00 x 5 sets: 3 Squat Cleans + 1 Jerk @ 65-70% of 1 Rep Max Clean & Jerk Directly into… BACK SQUAT Every 2:00 x 6 sets: 10-10-8-8-6-6  "STATUTE OF LIBERTY" AMRAP 12: 5 Bar Muscle-ups 10 Single Dumbbell Hang...