With one Barbell 115/75

10 Shoulder Press

15 OH Squats

20 Push Press

25 Front Squats

30 Push Jerks

35 Back Squats

And

Run/Row 400 m

10 Snatches (pick a weight you can do 10 with perfect form)

10 Strict Pull-ups

10 Snatches

Run/Row 400 m

DT with 200 Meter spri

nts between each round.

5 RFT-

Run 400 m

8 Double DB Snatch 40s/20s

16 Wall Balls

8 OH Squats 115/85

5 RFT-

5 Squat Cleans 135/105

4 Front Racked Lunges

3 Thrusters

2 Burpees over the Barbell

(Same Barbell throughout)

50-40-30-20-10

Wall Balls 20/14

KB Thrusters 55/35

Weighted Sit-ups

Run 400 Meters between each set (after 50, 40, 30 and 20)

3 RFT-

21 Calorie Row or Bike

18 Lunges

15 Box Jumps

12 Push-ups

9 SDLHP 95/65

6 Front Squats 95/65

3 Snatches 95/65

Run 800 meters

15 Power Snatch 115/75

15 OH Squats 115/75

Run 800 meters

12 Power Snatch

12 OH Squats

Run 800 meters

9 Power Snatch

9 OH Squats

Tommy Mac:

2 RFT-

12 Burpees

12 Thrusters 115/75

12 Burpees

12 Power Snatch

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Power Cleans

12 Burpees

12 OH Squats

10-9-8-7-6-5-4-3-2-1

DB Single Arm Shoulder Press w/ Opposite Arm Held OH Until Working Arm Completes Reps -Switch

Push-ups

Alt. DB Snatch – L/R= 1 Rep

Box Jumps

DBs – 45s/25s

4RFT

Run 400 m

8 Pull-ups

10 Ring Dips

8 Push Press 115/85

10 OH Squats 115/85