Mo Money!

Weightlifting
Deadlift (1-1-1-1)

Red
For Time:
20 Kipping HSPU (Open Standard)
20 Power Snatch 95/65lbs
40 Toes to Bar
20 Over Head Squats 95/65
20 Kipping HSPU

White
For Time:
20 HSPU on Box
20 Power Snatch 75/55lbs
40 Knee Raises
20 Over Head Squats 75/55
20 HSPU on Box

Blue
For Time:
15 Stink Bug/Strict Press
15 Power Snatch 65/45lbs
30 Lying T2B
15 Over Head Squats 65/45lbs
15 Stink Bug/Strict Press

Bounce Back

Weightlifting
Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Find a new 1RM!

Red
AMRAP 20:00:
3 Rope Climbs
20 Kettlebell Swings 53/35
3 Rope Climbs
20 Alternating Pistols

White
AMRAP 15:00:
3 Standing Rope Climbs
20 Kettlebell Swings 35/26
3 Standing Rope Climbs
20 Alternating Pistols

Blue
AMRAP 12:00:
6 Strict Banded Pull-ups
15 Kettlebell Swings 26/18
6 Strict Banded Pull-ups
30 Air Squats

Christmas is over, Let’s get to work!!

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Weightlifting
Clean Complex (1RM)
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

Red
15-12-9:
Hang Power Clean 135/95
Bar Facing Burpee
Chest to Bar Pull Ups

White
15-12-9:
Hang Power Clean 95/65
Bar Facing Burpee
Bar Pull Ups

Blue
15-12-9:
Hang Power Clean 75/55
Bar Facing Burpee
Banded Strict Pull Ups/Ring Rows

Teaser Pleaser

Weightlifting
Deadlift (15-15-15)
Goal is: Heavy, Smooth, and Unbroken. Heavier than week 3.

Red
3 Rounds:
12 Lateral Burpees over the Bar
8 Push Jerks 135/95lbs
2 Rope Climbs
Rest 2:00

White
3 Rounds:
12 Lateral Burpees over the Bar
8 Push Jerks 95/65lbs
2 Knot Rope Climbs
Rest 2:00

Blue
3 Rounds:
12 Lateral Burpees over the Bar
8 Push Jerks 65/45lbs
2 Scaled Rope Climbs
Rest 2:00