A. Build to a heavy Muscle Clean + Power Clean + Clean
*Discard the Muscle Clean once it becomes limiting, then the power clean until you end with the clean only.
*Be incremental with your approach. Perform a minimum of 5 sets at each stage of the progression.

B. Max reps “perfect” Burpees in 5 min.
*”Perfect” is defined as no snaking on the entry or exit, feet brought into an athletic position on the stand up and of course – full range of motion!

Come in for some fun with Marie.

Pick a Benchmark workout from the following:

“Helen”
Three rounds for time of:
Run 400m 21 Kettlebell Swings 24/16kg
12 Pull-ups
 

“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups
 

“Fran”
21-15-9 reps for time of:
Thruster 42.5/30kg
Pull-ups

A. Back Squat 5-1-5-1-5-1
*Maintain the load you did for the 4’s last week.

B. AMRAP in 10 min:
Power Snatch 35/25kg
*Perform 5 Double-unders at the start of the workout and increment the DU’s by 5 reps at the start of each minute from there on.

Every 6 minutes x 5 rounds:
Row 300m
Run 600m

A. EMOM x 10: 2 x Gymnastics Pull
*Pick the hardest movement you can maintain.

B. For time:
10 Pull-ups
Run 200m
10 Pull-ups, 10 Push-ups
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats, 10 Burpees
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats, 10 Burpees
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats
Run 200m
10 Pull-ups, 10 Push-ups
Run 200m
10 Pull-ups

A. Front Squat 5-1-5-1-5-1

B. For total calories:
20-40-60 strokes on the rower.
*Rest between efforts.

For time
21-15-9 reps of:
Hang Power Clean 50/35kg
Push-ups
15-12-9 reps of:
Power Clean 70/47.5kg
Dips
9-6-3 reps of:
Clean 90/60kg
Handstand Push-ups

In 5 min:
Run 400m
then,
AMRAP of:
12 Power Clean 40/30kg
12 Toes to Bar

Rest 5 min.

In 5 min:
Run 300m
then,
AMRAP of:
9 Power Clean 60/42.5kg
9 Toes to Bar

Rest 5 min:

In 5 min:
Run 200m,
then,
AMRAP of:
6 Power Clean 80/55kg
6 Toes to Bar
*Thanks to Comp. Train for the WOD format.