Apr 30 – May 6, 2018

Front Squat

Build to a 3RM

3 @ 90%

3 @ 80%

3 @ 70%

then,

5min EMOM

Accumulate 15sec in the Hollow body hold, AMRAP box jumps 24/20″ in the remaining time

-Rest 1min-

5min EMOM

Accumulate 10sec in the Hollow body hold, AMRAP burpees in the remaining time

5 RFT

30 DUs

20 CTB pull ups

10 S2OH 155/105lbs (from the floor)

Close Grip Bench Press

Build to a 6RM

then,

6 @ 90%

6 @ 80%

then,

20min AMRAP

3 Person Teams

30 Tandem DLs @ 405/285lbs

30 Synchronized WBs 20/14lbs

400m Run together

-Note-

Deadlift and WB order:

10 reps Partner A & Partner B

10 reps Partner B & Partner C

10 reps Partner C & Partner A

*Teams must stay in this order for the entire 20 minutes.

15min Ring and Bar MU Practice

then,

14min EMOM

Min1: 5 Ring or Bar MUs

Min2: 30sec Tall plank

Build to a heavy complex:

Clean + Front Squat + Split Jerk

1 @ 7

1 @ 8

1 @ 9

1 @ 9 (load drop)

1 @ 9 (load drop)

then,

4min AMRAP

400m Run

AMRAP Clean and jerks 135/95lbs

-Rest 2min-

4min AMRAP

400m Run

AMRAP Clean and jerks 165/115lbs

-Rest 2min-

4min AMRAP

400m Run

AMRAP Clean and jerks 185/130lbs

“PainStorm XII”

For Time:

Run 2 Laps around the building

50 Back Squats

40 Front Squats

30 Overhead Squats

Run 2 Laps around the building

50 Shoulder Presses

40 Push Presses

30 Push Jerks

Run 2 Laps around the building

50 Hang Power Cleans

50 Hang Power Snatches

Run 2 Laps around the building

Men: Empty 45lb BB

Women: Empty 35lb BB

For time:

1400m Row

125 Air squats

1300m Row

75 Push ups

1200m Row

25 Strict pull ups

1100m Row