A)
Hang Snatch
+
OHS
+
Hang Snatch
B)
For time:
15-12-9
Chest-to-Bar Pull-Ups
Dumbbell Thrusters (2 x 20/15kg)
straight into
15-12-9
Toes-to-Bar
Overhead Squats (52.5/37.5kg)
...
"Cerberus" (CT - CompTrain)
For time:
800m Run
30 Power Cleans (62.5/45kg)
10 Bar-facing Burpees
800m Run
20 Power Cleans (85/62.5kg)
20 Bar-facing Burpees
800m Run
10 Power Cleans (102.5/70kg)
30 Bar-facing Burpees
- scale the barbell to 50-60%, 65-75%, 80-85% of 1RM Power Clean.
...
With a 10 minute time cap for each:
A)
2km Row
B)
Push Press
3 RM
C)
2 rounds for time:
15 Strict Pull-Ups
30 Alternating KB G2OH (24/16kg)
200m Farmer Carry (2 x 24/16kg)
...
A)
Hang Clean
3-3-3-3-3
B)
AMRAP in 12 minutes:
8 SDHP (45/30kg)
8 Weighted Situps (15/10kg)
8 Lateral Plyo Pushups (on plate)
or
C)
17ML.2
3 rounds for time:
60-90-120 D-U
20 WB (9/6kg)
15 Deadlifts (110/80kg)
...
