Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows
For time:
20 Rounds of:
1 Power snatch
5 Wallballs
15 Rounds of:
1 Snatch ( Heavier)
4 Box jump overs
10 Rounds of:
1 Power clean and jerk ( Heavier)
3 Toes to bar
5 Rounds of:
1 Power clean ( Heaviest )
2 Muscle ups
Warm up: 12 Pushups / 12 plate raises x 2 sets
Odds: Bench Press x 4
Evens: Ring rows x 30 seconds
2. For time:
30 Buprees
25 GHD Sit ups
20 Reverse Burpees
15 Burpees
10 GHD sit ups
5 Reverse Burpees
Warm up: 3 Rounds: 8 squats / 8 Sit ups / 8 pushups
Odds: Anderson Squats x 2
Evens: Cluster x 2
2. 3 Rounds for time:
5 Cleans
15 Pullups
Mr. Anderson himself.
Warm up: PVC Pull throughs / Band work / Empty bar work
2. On a 16 minute timer:
Start with an 800 Meter Run
At the 6 minute mark do As many Rounds as possible in 10 minutes of:
6 Overhead Squats
8 Burpee box jump overs
12 Sit ups
Warm up: 10 Inch Worm Steps, 10 Good Mornings, 10 Walking Lunges
2. For time:
100 Pushups
100 Sit ups
100 Air squats
Warm up: Dynamic mobility / Empty barbell work
2. 3 Rounds for time:
5 Power cleans
15 Pullups
50 Double unders
Warm up: Band work / Dumbbell raises
4 Push presses + 2 jerks
2. 6 Rounds for time of:
60′ Bear crawl
200 Meter run or row
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction
1 Back squat
2. 10 Rounds for time:
6 Overhead squats
3 Muscle ups
In teams of 2 or 3:
Complete
40 Wall climbs
80 Wall get overs
40 D ball over bar
80 Devils presses
* Reps and sets can be broken up in any order and number to complete the work
Warm up: 10 pushups / 10 bench dips / 10 plate raises
5 Bench press + 45 second plank
2. As many rounds as possible in 15 minutes of:
2 Cleans
10 Handstand pushups
2 Cleans
10 Toes to bar
