15-12-9-6-3
Power Cleans @135#
Bar-Facing Burpees

Squat Snatch (3 rounds of 5 reps at 95lbs)
Chest to Ring (3 rounds of 10 reps)
Fake Grip

15-12-9
Power Snatch (115/80)
Burpee
400m Run

Back Squat:
- A. 15-15-15-15
Or
- B. 10-5-3-2-1

Optional: Squatting Annie
50-40-30-20-10
-Double Under
-Air Squat

Record weight and time for squatting Annie.

195lb clean(1)

20 min amrap

10 wall balls(20lb)
10 kettlebell swings (55lb)
10 Sumo Deadlift High Pulls
4 Tire flips

8 Rounds and 2 kettlebell swings

225lb back squat (1)

Three rounds of

400m run, 25-squat thrusts, 25-Box Jumps, 25 Paratroopers

Morning: 30 min walking

Evening: 120 min

1.Skill/ Jacked gymnastics workout from 4.11.2017
A. 3 rounds:
- 10 box assisted butterfly pull up
- 5 ring swings
B: 3 rounds:
- 5 kip swings + 5 x 1 butterfly pull ups
- 2 ring swings + 1 hips to rings + 2 ring swings
C. Ring muscle ups
6 x 1 reps

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
80 kg
A2. Strict dip – 5 x 5 @ AHAFA
5 5 5 5 6.25 kg

B. THEN in a 10-minute window, do as many sets of 4 @ 85% H4 back squat as you can > 8 x 4 x 67.5 kg

3.Cool down
5 min AB

135 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 15 min
- Progressions

2.Weightlifting
A. Snatch from blocks (knee) – (9 to 12) x 1 @ 65+%, EMOM.
35 35 37.5 / 37.5 40 40
42.5 45 0 / 47.5 50

3.Strength
A. Alternate A1 / A2 for 8 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
A1. Back squat – 3 @ 70-75%
8 x 3 x 67.5
A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
2 3 3 2 3 3 3 3

4.SPP (Conditioning)
A. 3 Rounds for time
3 Rope climbs, 15′
60 Double unders
9 Thruster @ 60/40kg (135/95lbs) > 35 kg
18/15 cal Row
Time cap. 15-minutes
Result: 13.59
176/183

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

20 Minute AMRAP
- 30 Box Jump (24")
- 20 Push Press (115/75)
- 30 Pull Up

100 Burpee Challenge Day 47