Clean Pull + Floating Hang Clean Deadlift + Hang Power Clean

• 1-1-1-1-1
• New set every 2:00
• Progressive

Hang Clean Pull

• 3×3
• Use heaviest the weight lifted

4 Rounds For Time:

25 Toes to Bar

100m Sandbag Carry 100/60 

Accessory:

4 …

Back Squat 

• 6×6
• New set every 2:00
• Use 65%

For Time:

10-8-6-4-2

Squat Snatches

*100 Double Unders after each set

95/65, 115/80, 135/95, 155/110, 175/125

Rest 3:00

For Time:

10-8-6-4-2

Squat Snatches

*15 Bar Facing Burpees after each set

95/65, …

Rest Day

 …

Front Squat

• 5×3
• New set every 2:00
• Use 60% of 1RM

“Coe”

10 Rounds For Time:

10 Thrusters 95/65

10 Ring Push-Ups

…

Power Snatch + Hang Power Snatch

• 1-1-1-1-1
• Progressive
• New set every 2:00

5 Rounds For Time:

50 Double Unders

100m Kettlebell Farmers Carry 70’s/53’s

5 Sandbag Over the Shoulder 150/100

Accessory:

4 Sets

10 Bent-Over Dumbbell Flys

10 Dumbbell Bicep …

Deadlift

• 5×3
• Use 60% of 1RM
• New set every 2:00

3 Rounds Each for Time:

20/16-15/12-10/8

Calorie Row

Dumbbell Bench Presses 50’s/35’s

• Rest 3:00 between rounds

Accessory:

4 Sets

50′ Handstand Walk

5 Weighted Strict Pull-Ups

…

1 Clean + 1 Hang Clean Complex 

• 1-1-1-1-1
• Progressive
• New set every 2:00

As Many Rounds and Reps as Possible in 16 Minutes:

8 Toes to Bar

16 Back Squats 95/65

8 Bar Facing Burpees

16 Kettlebell Swings 53/35

Accessory:

Strict Press

• 5×3
• Use 60% of 1RM
• New set every 2:00

For Time:

30 Push Jerks 155/105

Running Intervals:

4x400m/2:00 Rest between each run

• Rest 1:00

6x50m/1:00 Rest between each run

• Rest 1:00

4x200m/1:30 Rest between each run

• Rest 1:00

Back Squat

• 5×3
• Use 60% of 1RM
• New set every 2:00

For Time:

3 Rounds

25/20 Calorie Bike

15/10 Bar Muscle Ups

10 Hang Power Cleans 135/95

Accessory:

4 Sets

10 Single Arm Dumbbell Rows

10  Dumbbell Pull-Overs

…

Rest Day

 …