The One and ONLY Island Box!
Power Clean & Jerk
6@45%
5@55%
4@65%
3@75%
2@85%
Front Squat
8@45/50/55%
5@60/65/70%
Metcon: 7′ AMRAP
3-6-9-12…
Clean & Jerk
Front Squat
155/95
Strict Press
8@45%
5@55/65%
3@75/85%
EMOM Alt x 5 Rounds
10 Alt DB Snatch 50/35
50′ Walking Lunges
20 Airsquats
Strength – Hang Power Snatches
5@50%
4@60%
3@70%
2@75%
1@80%
OR
Conditioning – 4 Rounds
.3/.2 Assault Bike
15 Wallballs
Rest 2′ between rounds
Metcon: 15′ AMRAP
30 DU
20 Situps
15 Pushups
1 Lap Farmer Carry
Strenght Option:
Deadlifts
8@45%
5@55/65%
3@75/85%
1@95%
Conditioning Option:
500m Row
Rest 3′
1000m Row
Rest 5′
2000m Row
Metcon:
30-20-10
Pull ups
Burpees
400m Run After Each Round
Squat Clean
5@50%
4@60%
3@70%
2@80%
8 Rounds Alternating EMOM
1 Squat Clean @ 85%
20 DU
5 Bar Over Burpees
NFTT
12-10-8-6-4-2-2
CG Bench Press
2 Lap DBall Bear Hug Carry
:30 Wall Sit
Metcon: 30′ AMRAP
400m Run
20 Cleans 135/85
20 TTB
20 Front Squats
20 TTB
20 STOH
5 Rounds – 10 Reps Each:
DB Bench Press
DB Row
DB Pullover
Metcon – For Time:
50-35-20
Walking Lunges
10-20-30
Ring Dips
50-35-20
Sit Ups
10-20-30
T Pushups
Power Snatch
5@50%, 4@60%, 3@70%, 2@80%, 1@90%
10 Minutes to Complete:
10 Rounds
3 Pull Ups
8 Airsquats
Then, Use Remaining Time to Find 1 RM Snatch
12′ AMRAP
200m Run
50 DU
3 Burpees
7 Rounds NFT
4 CG Bench
5 Hollow Rock, Tuck Up, V Up, Hold
8 Plank Shoulder Taps
4 Deadlift @70%