AMRAP in 3 min.
3 Power Cleans 60/40kg
6 Push-ups
9 Squats
*Rest 1 min. between rounds and repeat for 5 cycles.
*Continue your score from one cycle to the next.
*Results from last time can be found – here.
Picture: Congratulations to Deon for getting his first Bar Muscle-ups.
Five rounds:
5-7 Seated Shoulder Press
Max rep Ring Rows (feet in line with hands)
*perform as a superset and rest 2 min between rounds.
*If you can’t achieve 8 reps or more in your first set of ring rows, lower your feet so that you can.
Optional Conditioning:
5 x 50 cal. row.
*work with a partner and alternate through the efforts.
*each effort should be all out.
Check out our re-post regarding how to get your post workout nutrition dialed in – Post Workout Nutrition.
For time:
50 Back Squats 50/35kg
25 Burpees (over barbell)
15 Hang Power Cleans 50/35kg
35 Front Squats 50/35kg
25 Burpees (over barbell)
10 Hang Power Cleans 50/35kg
20 Overhead Squats 50/35kg
25 Burpees (over barbell)
5 Hang Power Cleans 50/35kg
A. Death by Pull
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from muscle-up, pull-ups, ring rows and their variants.
B. Death by Push
*1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute etc. Continue as long as possible. You may use as many sets in each minute as you need to accomplish the required reps.
*Choose from dips, push-ups and their variants.
*Please note that Circuit training is now five days per week. Please share with anyone who you think might be interested!
A. Clean and Jerk 1.1.1
*15 minutes to work to a heavy set.
B. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.
C. Optional additional conditioning:
10 rounds:
1 min. max cal row.
1 min. rest.
