Weekly Special: Clean
3.000m Row
every 2 min: 7 Burpees
60 Box Jump Overs
40 Dumbbell Snatches
40 Box Jump Overs
20 Dumbbell Snatches
20 Box Jump Overs
10 Dumbbell Snatches
Rx:
Box Jump: 60 / 50 cm
Dumbbell: 22,5 / 15 kg
Weekly Special: Clean
3.000m Row
20 lines wheelbarorow
30 line shuttle Sprints
40 synchron Burpees
Team of 3
Weekly Special: Clean
AMRAP 7
7 Power Cleans
7 Push Jerks
rest: 3 minutes
AMRAP 7
7 Hang Squat Cleans
7 Handstand Push Ups
Rx: 50/30 kg
1-2-3-4-5
Dead Cleans
Squats
Swings
Jerks
.
change arm every round
AMRAP 37
20 Box Jumps
20 KB Sumo Deadlift High Pulls
20 Mountain Climbers
20 Wall Balls
20 Scapular Pull Ups
just working while partner is in plank
Rx:
Box Jump: 60 / 50 cm
Kettlebell: 24 / 16 kg
Wall Ball: 9 / 6 kg
Team of 2
Weekly Special: Clean
50 Box Jumps
50 Chest-to-bar Pull Ups
50 Kettlebell Swings
50 Kettlebell Lunges
50 Toes-to-bar
50 Kettlebell Jerks
50 Kettlebell Deadlifts
50 Wall Balls
50 Burpees
50 Double Unders
Rx:
Box Jump: 60 / 50 cm
Kettlebell: 32 / 24 kg
Wall Ball: 9 / 6 kg
Team of 2
Weekly Special: Clean
2 rounds
AMRAP 8
6 Burpees over the box
12 cal Row
6 Toes to bar
Partner is in Deadlift Hold
Team of 2
Weekly Special: Clean
4 rounds
10 Squat Cleans
15 Push Ups
20 Squat Jumps over the bar
25 Sit Ups
Rx: 50 / 30 kg
*Surprise Surprise*
5 Thrusters
10 Jerks
5 Thrusters
9 Jerks
5 Thrusters
8 Jerks
5 Thrusters
7 Jerks
5 Thrusters
6 Jerks
5 Thrusters
5 Jerks
Rx: 24 / 16.kg
