Author: John San Filippo

Lift Every 2:00 for 7 rounds 3,3,2,2,1,1,1 Pause (at knee) clean and jerk 5 sec pause each rep. Percentages ideally go  55-60% for 3s 60-65% for 2s 70+% for 1s

Workout 4 rounds for time:  12 thrusters 95/65 12 toes to bar Rx+ 16 and 16

Workout

28:00 EMOM (7 rounds)
A: 1 round of DT–weight athlete’s choice
B: 8 bar facing burpees
C 15/12 cal bike
D rest

Rx+ 11 BFB

Score is weight used–must use same weight for the whole time.

Core Warmup 16:00 EMOM A: 8 toes to ring–do as many strict as you can while still keeping 8 unbroken B: :20 side plank.side

Workout 5 rounds for time 8 ring dips 8 bearhug squats 70/50 11/8 cal row Rx+ 4 RMU

Workout 3:00 AMRAP, 3:00 rest x 4 rounds Start over each round 2,4,6 etc Alternating db snatch 50/35 Vups Score is total reps

Buns and Guns Finisher 15 hip thrusts (barbell, sandbag, or kb) 15 barbell bicep curls x 3 rounds

Workout

40 minute time cap

5 rounds of 400m run and 1 rope climb–wear a vest if you have one.

Rest 2 minutes

2k row

Rest 2 minutes

3 rounds of 10 bmu 27 burpees 89 double unders.

Warmup 10:00 for quality– 2 Turkish getups/side, purple/blue :30 suitcase carry hold/side red/green 5 z press @ 3111

Workout 12:00 AMRAP 12 weighted situps 12/8 (blue/pink) 12 walking SA front rack kb lunges 24/16 12 kb snatches 24/16–switch whenever rx+ toes to bar instead of weighted situps

Lift Snatch warmup EMOM–empty bar or light weight 3:00 EMOM 3 snatch liftoff (to knee) rest 1:00 3:00 EMOM 3 Snatch high pull rest 1:00 3:00 EMOM 3 Muscle snatch (from “ground”) rest 1:00 3:00 EMOM 3 Snatch, workout style Then get your thrusters and box jumps ready to rock and roll, and your weight warmed up

Workout 5 rounds for time 4 Snatches 60% of max 6 Thrusters, same weight 8 Box jumps 30/24 Rx+ Set weight, 135/95

Workout

5 RFT 
400m run 
3 rope climbs 
10 back rack lunges (total) 135/95. 

Rx+ 16 alternating pistols

Can also do this as a partner workout of: 
400m run together
6 rope climbs split however
20 back rack lunges/32 pistols split however

Workout

30:00 EMOM
1 clean and jerk

Start at 50% and add 5 lbs every minute

When you miss– take 2 minutes off and then go back to 70-80% of your last successful lift and finish there. 

If your clean and jerk is under 100lbs, add 3 lbs. If it is over 300, add 10 lbs for the first 5 minutes. 

Warmup 5 rounds 7 pallof presses/side :35 ghd hollow hold

Workout 20:00 AMRAP 10 shuttle runs (down and back=1) 25 vups 50m farmer’s carry 2xred/green