Big, PHAT, and Sexy!

image

Weightlifting
Shoulder Press (3-3-3-3-3)
Hit 1×3 @75% then hit 5×3 @80%.

Red
AMRAP 15 Minutes:
15 Wallballs 20/14lbs
7 Power Cleans 155/105lbs
7 Kipping Handstand Push Ups

White
AMRAP 15 Minutes:
15 Wallballs 16/12lbs
7 Power Cleans 115/85lbs
7 Handstand Push Ups on Box

Blue
AMRAP 15 Minutes:
15 Wallballs 14/10lbs
7 Power Cleans 95/65lbs
7 Strict press

Momma, I can’t feel ma legs!

Weightlifting
Pause Power Position Snatch (1RM)
then
Work up to a 1RM Pause launch position (above the knee) hang snatch.

Red
AMRAP 8 Minutes
10 Box Jump Overs 24/20″
2 Hang Power Snatch 95/65lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

White
AMRAP 8 Minutes
10 Box Jump Overs 20/18″
2 Hang Power Snatch 75/55lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

Blue
AMRAP 8 Minutes
10 Box Jump Overs 18/12″
2 Hang Power Snatch 65/45lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

Climb the ladder. You should be able to cycle the barbell to keep the intensity high.

McGregor vs. Diaz 2

image

OG has the tightest community who take pride in their box. Thanks to all who have put in the time and money and contributed to the the PEGBOARD and Ice machine.

Weightlifting
Deadlift (1×4)

1×4 Heavy – Try to use the same weight as the 1×3 from W1. Controlled on the way down, take the hands off the bar, complete next rep.

In teams of 3:
Row 6000m
Switch every 250m

Crash and burn, each athlete will complete 8x250m Rows.

Fantasy

image

Weightlifting
Pause Power Position Clean & Jerk (2-2-2-2-2-2-2)
@80-90%

Red
AMRAP with a partner in 14:00:
10 Calories on Rower
10 Wall Balls 20/14
10 CTB Pull Ups

White
AMRAP with a partner in 14:00:
10 Calories on Rower
10 Wall Balls 16/12
10 Pull Ups

Blue
AMRAP with a partner in 14:00:
10 Calories on Rower
8 Wall Balls 12/10
6 Strict Banded Pull Ups

Partners alternate movements. Consistent movement and fast transitions should help stay UB on this piece. The area most likely needing scaling is the CTB. If Chin over bar pull ups keep you moving, scale it back.