Cameron

Back Squats: 3-3-3-3-3 (80%) *Every 2:00 Minutes perform a set* 
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Stacey

5 Rounds of:
6 Power Snatches #135/#95
6 Burpees over the bar
6 Clean and Jerks #135/#95
6 Burpees over the bar
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“He who says he can and he who says he can’t are both usually right”
-Confucius

Rest Day
Recommend full rest day, or a light active recovery day, light 30:00 Minute Walk/Bike/Row

Cody B

Part 1. Every 10:00 Minutes for 20:00 Minutes (2 sets)
27-21-15-9
Wallballs 30lbs/20lbs
Calorie Row/ECHO Bike
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Santos

For Time
10-20-30-40-50: DB Snatches (50lbs/35lbs)
*15 Burpee Box Jump Overs after each set*
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Leslie

2 Sets for quality:
50ft-50ft-50ft: Handstand Walk
4-3-2: Rope Climbs
*rest 3:00 minutes between sets*
*20:00 Minutes time cap*

Cody S

Front Squats: 5 Sets of 3 Reps (70%)
*rest 60-90 seconds between sets 
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Accessory Work
3 Sets
:30 sec. GHD Russian Twists with bumper plate
:60 face up Chinese Plank Hold
:30 sec. Side Plank (each side)

John

AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
12 GHD Situps/Toes-Bar
-right into-
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
5 Burpee Pullups
-directly into-
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
12 GHD Situps/Toes- Bar
5 Burpee Pullups
*Begin each 5:00 Minute AMRAP with a new 12/10 Calorie machine, regardless of where you were at.
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Accessory Work
3 Sets of:
15 Single Leg Glute Bridge (each side)
15 Glute Ham Raises (on GHD/Floor)
15 Single Leg DB RDL (each side) 

Stu and Rob

Power Clean and Jerk Complex- 3 Set of 8 Reps
3 Sets (3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk)
*rest 60-90 seconds between sets*
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Athletes Notes
How to approach the lifts
* This will be cycled. Each set, perform 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk
*Move up in weight each set

Example Sets*Based off a 300lbs Clean and Jerk 1RM
Set 1. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #155
rest 60-90 seconds
Set 2. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #185
rest 60-90 seconds
Set 3. 3 Power Cleans+1 Push Jerk+3 Power Cleans+1 Jerk #205

Sergio

Rest Day
Recommend full rest day, or a light active recovery day, light 30:00 Minute Walk/Bike/Row

Box Brief
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