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NFT (6-8 Rounds)
10 CG Bench Press
DB Complex of:
5 DBL DB Deadlifts
4 DBL DB Hang Cleans
3 DBL DB Front Squats
2 DBL DB Push Press
*Work your way up in # on the DB Complex. Bench = Heavy but Unbroken.
Endurance Repeats
4 Rounds:
3′ Max Cal Row or Ski
5′ Rest
1a. Strict Press
10-8-6-4-4
*4 Back Rack Lunge Steps at Each Weight
1b. 1′ Max Push Press
with # of Heaviest 4 from 1a.
WOD: 12′ AMRAP
40 Abmat Situps
40 Walking Lunges
:40 Bar Hang
3 Rounds:
10 Front Raises
10 Side Raises
10 High Pulls
10/Arm Bent Over Row
5 Goblet Squats
10′ to Find Heavy Complex of:
Power Clean
Power or Squat Clean
Hang Power or Hang Squat Clean
12′ AMRAP
500/450m Row or Ski
2 Rounds of:
5 Deadlifts
5 Burpees over Bar
1 Clean
4 Rounds:
10 DB Hang Cleans
20 Alt Bent Over Rows
5 Burpee Deadlift
:05 Bottom Squat Hold
10′ to Work to Heavy
5 Rep Back squat
(Lift every 2′)
1′ EMOM x 10 Rounds
1 Back squat
(After Round 5, You May Add Weight Each Round)
Barbell Complex:
3 Hang Cleans
2 Deadlifts
1 Hang Clean
14′ AMRAP
10 DB Hang Clean & Press (5/arm)
30 Abmat Situps
:30 Plank Hold
5 Goblet Squats
Split Jerk
Work to Heavy Single
14′ AMRAP
300/250m Row or Ski
20 Walking Lunges
10 Deadlifts
10 TTB
15′ AMRAP
30 DU / 60 Singles
20 DB Hang Snatch 50/35
10 Goblet Squats
5 Burpees
5 Sets x 5 Reps
Front Squats
*Work to Heavy 5