Author: The Black Book

Clean & Jerk
Find 1RM

12 min AMRAP of,
21 KB Swing 24/16
12 Clean & Jerk 50/35

Thruster 3*5

14 min AMRAP of,
300m Run
14 Box jump 24/20
14 Wallball 20/14

3-Position Snatch (floor, below knee, above knee)
60%, 65%, 70%, 75%, 80%, max

3 Rounds:
10 Front Squat 60/42,5
15 Pull-up
20 Back Squat 60/42,5
15 Pull-up

Compare your score

3 Rounds for time:
Run 600
15 Deadlift 100/70
15 Handstand push-ups

Front squat
1*5 @ 60%
1*5 @ 65%
1*5 @70%
1*5 @75%

Team workout
Each athlete performs as a relay:
30-calorie row
30 burpees
30 hang cleans 60/42,5

5 Rounds:
400m Run
17 Burpee
17 Chest to Bar Pull-up

3 Position clean, floor, below knee, above knee 6 sets

9 min AMRAP of,
30 Double-under
20 Squat
10 Push-up

Power clean
5*3

Partner WOD
50-40-30-20-10 cal Row
AMRAP Rope climbs

“V8”
For time:
4 Rounds
8 Power Clean 75/52,5
8 Front squat 75/52,5
8 Shoulder to overhead 75/52,5

3-Postion Snatch
floor, below knee, above knee
6 sets

For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute
OR
1 pull-up every 15 seconds