Front Squat: 8-8-8-4-4-4

For Time:
21-15-9:
FS (75/115)
T2B

-1 min rest- ADD LOAD

6-9-12:
FS (105/165)
C2B (Comp: BMU)

25 min AMRAP:
4 C2W HSPU
6 Double DB Devils Press (35/50)
8 Double DB Thrusters (35/50)
10 Double DB Box Step Overs (35/50)
400m Run

10 min EMOM: 1 Clean

10 min AMRAP:
10 Power Clean 95/135, (comp: 135/185)
14 Alt, Leg Pistols
4 RC

Superset:
Push Jerk: 5-4-3-3-3
Right into:
25-50’ HSW
1:30 Rest

Repeat Indy Quarters 23.2:
12-minute AMRAP:
8 DB Snatch Arm 1 (Rx: 35/50)
8 OH Walking Lunge Steps Arm 1 (Rx: 35/50)
8 DB Snatch Arm 2 (Rx: 35/50)
8 OH Walking Lunge Steps Arm 2 (Rx: 35/50)
40 Crossover SU

Comp: 50/70 - If you’re doing Quarters - Go for it!!!

For 10 Rounds:
1 min to Complete:
2 WW
4 DL (Rx: 155/225, Comp: 205/275)
IRT: Max WB 14/20, 9/10’ (Comp: 10/11)

*Rest 1 minute between rounds.

5 min to accumulate Max Rep: RMU or SPU

For Time:
60 Front Rack Hold Walking Lunge Steps (Rx: Single DB, Comp: Double DB) (35/50)
50 T2B
40 C2B
30 OHS (95/135)
20 SHSPU
10 Snatch (95/135)

10 min EMOM:
7 DL
IRT: MR BFOB

10 min Max Cal Row with a Partner

15 min to build in load on the complex: 1 Squat Clean + 2 Jerk

For Time:
33-27-21-15-9:
WB (14/20, 9/10, Comp: 10/11)
BJO (20/24)

Gymnastics Day!!!

Hollow & Superman Drills
Kip Swing Drills

15 min EMOM:
Min 1: 4 HS Negatives
Min 2: 4 Pull Up Negatives
Min 3: 4 Kipping Knee to Elbow or ST2B

6 min Clock:
Max Rep SPU

***Every time you break you have 15 AMSU (Comp: 5 SHSPU)

Score: total # of pull ups

Squat Snatch Technique Day!

6 min AMRAP:
5 Squat Snatch (95/135)
40 DU

15 min AMRAP:
8 RMU (Comp: 12 RMU)
12 Double DB Lunge-Lunge-Squat (35/50)
16 Box Jump Overs (20/24")

Post:
15 min For Quality:
25-75’ HSW
30 Alt. Arm Push Up Position DB Drag
8 DB Windmill 4R/4 L
10 DB Sit Up
15 DB Hip Bridge

15 min to work up in load on complex: 3 Strict Press + 3 Push Press

2 Rounds for Max Reps
3 min Max Rep SHSPU
2 min Max Rep KB Swing (35/53)
1 min Max Rep Rig Touch Burpee
-2 min rest between rounds-

Pause Front Squats from the FLOOR 3-3-3-3-3 with 3 sec pause at the bottom

For Time:
30 DL (Rx: 95/135, Comp: 125/185)
60 T2B
30 Front Squats (Rx: 95/135, Comp: 125/185)

20 min AMRAP: With a Partner
14 Rope Climbs
60 Sandbag Bear Hug Squats
80 Alt Arm Single DB Snatch (35/50)

***One person is always working on reps, 1 person is always running a 200m. Partners must switch when the partner returns from the 200m.

The “Other” Total
Establish 1 RM:
Clean
Bench
OHS