Author: John San Filippo

Lazar Dukic

This can be done as a partner workout or as an individual workout

3 rounds
28 DB snatch 50/35
8 bar muscle ups

800m run (partner run together)

2 rounds
28m SA OHWL 50/35
24 pullups

800m run (together)

1 round
28 Devil’s press 2×50/35
30 toes to bar

800m run (together)

Clean and jerk 8×2 at 75%

4 sets 3 halting clean pulls at 85% 3 front squats from the rack at 85% percentage are of your clean and jerk

5 RFT
10 toes to bar
10 strict press 95/65
400m run

rx+ strict hspu

20:00 AMRAP
500/450m row
10 barbell reverse lunges 155/105 (from the rack)
50 DU

rx+ 185/125

10x

1 snatch balance+2ohs

From the rack

Then

3x

15 hammer curls

15 skullcrushers

21-15-9
Power Clean 135/95
Chest to bar
bike cals (low power do 15-10-5)

rest 3:00

21-15-9
Front squats 135/95
Push ups
row cals (lower power do 15-10-5)

Partner workout
5 rounds, split how you want,
1k/900/800m row
20 toes to bar
20 wall walks (or 200′ hs walk)
40 box jump overs

Main Lift

Clean and Jerk 10×2 @70% of what you hit last week

Accessory

3 sets
4 halting clean pulls at 80% of what you hit last week
4 front squat (from the rack) 80% of what you hit last week

10:00 AMRAP, rest 5:00 repeat

800m buyin

Then in remaining time AMRAP
10 bench press 135/95
10 goblet lunges (total, alt, forward) green/yellow

rx+ 185/125 on the bench

Happy birthday John!

Happy Birthday Brian!

For time with a 25:00 cap
50 pushups
50 cal row
38 thrusters 75/55
50 pullups
50 situps
38 back squats 75/55

No one goes up. Just go faster.

Finisher

Ab finisher
-30 cross knee touches
-30 crunches, weighted 20lb.
-30 leg lifts/strict toes to bar
-30 windshield wipers
-30 bicycle crunches
-30 knee hugs
-30 V ups
-Elevated plank until failure/1minute min.