February 28, 2018

Power Snatch
3-3-3-1-1-1

10 Power Snatches (115/75 lb.)
10 Burpees
10 Squat Snatches
10 Burpees

February 28, 2018

12 Pistols (alternating)
15 Deficit Push-ups
18 Box Jumps (24/20 in.)
3 rounds

February 27, 2018

3 DB Front Squats
3 DB Thrusters
3 DB Squat Cleans
AMRAP 10 min.

*Work up to a heavy 3-rep
FS/Th/SC Complex

February 26, 2018

21-15-9
Weighted Step-ups (45/25 lb.)
KB Swings (24/16 kg)
500-m Row between each round

February 25, 2018

8 Toes to Bar
10 DB Hang Clean & Jerk (50/35 lb.)
14/12 Calorie Row
20 min AMRAP

February 22, 2018

Row 50/40 Cals.
With time remaining from 4 min.,
perform as many DB Turkish Get-ups as
possible
(45/25 lb., alternating)
Rest 1 min.
3 rounds

February 21, 2018

9-6-3
Clusters (135/95 lb.)
Back Squats

February 20, 2018

Min 0-4 complete:
12 Wall-Ball Shots
12 Toes-to-Bars
3 rounds
*If you succeed, move on to:
Min. 4-8, complete 3 more rounds
*If you succeed, move on to:
Min. 8-12, complete 3 more rounds, and so on
until you can no longer complete 3 rounds in
4 min.

February 19, 2018

50 Air Squats
10 Strict Pull-ups
3 rounds

February 16, 2018

Choose either:
Open Workout 11.3
Squat Clean and Jerks (165/110 lb.)
AMRAP 5 min.
Or,
Open Workout 16.3
10 Power Snatches (95/65 lb.)
3 Bar Muscle-ups
AMRAP 7 min.

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