The winner is Dan H
 Warm up
3 Rounds 10 cal Assault Bike 10 Pushups 10 Kneeling push press Workout Tabata 8 Rounds complete each movement before going to the next 20 Sec Work / 10 sec rest Ring Push Ups Dumbbell Push Jerk @ 20% Jerk in each hand Burpees Oly Press in Snatch (ascending weights) - x 5, 4, 3, weight of choice Power Snatch + Overhead Squat (3 sec hold in bottom) (% of RM) - RM x (2+1), 90% x (2+1), 95% x (2+1) Power Jerk + Jerk- RM x (2+1), 90% x (2+1), 95% x (2+1) Snatch Balance (3 sec hold in bottom) - 75% x 2 x 2, 80% x 2 x 3 sets Box Jumps - x 4 x 3 sets Stretch 2 min Tricep Lacrosse Ball Roll / each 2 min lacrosse ball upper back / side 2 min lacrosse ball calf roll / leg
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 Warm up
3 Rounds 250M Row 5 Strict Pullup 10 Sumo Deadlift High Pull (bare bar) Workout 5 Rounds 1 min Hang Power Snatch @ 55% 1 min Ring Rows 1 min Kettlebell Swing 1 min rest Oly Slow-Pull Clean (5 sec to mid thigh) + Hang Power Clean + Hang Clean (mid thigh) - 4 sets of (1+1+1), weight of choice Clean High Pull + Hang Clean (below knee) + Clean (% of RM) - RM x (1+1+1), 90% x (1+1+1), 95% x (1+1+1) Clean Pull (2 sec eccentric) - 85% x 4, 90% x 4, 95% x 4, 80% x 4 Halting Clean Deadlift (knee)(2 sec eccentric) - 80% x 3, 85% x 3, 90% x 3, 80% x 3 Parallel Front Squat - 65% x 4 x 2, 70% x 4, 75% x 4 x 2 sets Stretch 2 min Sit and Reach 2 min Banded Trap Stretch / each 2 min barbell bicep mash / each  Warm up
3 Rounds 250M Row 10 Situps 14 Ski Jumper Workout Test Abram 3 Rounds 2 min Dead Hang 1 min L-Sit 800M Run Men: 23:51 Mack Women: 28:56 Marriah Compare to 5/3/20 Oly Press in Clean (ascending weights) - x 5, 4, 3, weight of choice Power Clean + Power Jerk(% of 1RM)- RM x 2(1+1), 90% x 2(1+1), 95% x 2(1+1) Push Press (% of 1RM)- RM x 4, 90% x 4, 95% x 4 Back Squat Jump - 20% x 3 x 5 sets Stretch 2 min Cobra Position 2 min forearm stretch / each 2 min Foam Roll Calves / each 4/27
21 - 15 - 9 Back Squat @ 55% 200 ft Backward sled drag each round @ 1/3 Back Squat 4/28 Test Abram 3 Rounds 2 min Dead Hang 1 min L-Sit 800M Run Men: 23:51 Mack Women: 28:56 Marriah Compare to 5/3/20 4/29 5 Rounds 1 min Hang Power Snatch @ 55% 1 min Ring Rows 1 min Kettlebell Swing 1 min rest 4/30 (3/20) Tabata 8 Rounds 20 Sec Work / 10 sec rest complete each movement before going to the next Ring Push Ups Dumbbell Push Jerk @ 20% Jerk in each hand Burpees 5/1 3 Rounds 6 Front Squat @ 75% max 12 Hollow Rock 24 Jumping Lunge 5/2 (3/22) 20 min 100M Backward Run 20 Hanging hip touches 30 Double Unders 5/3 (3/23) Test Harper We haven’t done this one in a while  Warm up
3 Rounds 200M Run 5 Squat Therapy 20 Crossover singles Workout 21 - 15 - 9 Back Squat @ 55% 200 ft Backward sled drag each round @ 1/3 Back Squat Oly Slow-Pull Snatch (5 sec to mid thigh) + Dip Snatch + Snatch Balance - 4 sets of 1+1+1, weight of choice Snatch High Pull + Hang Snatch (below knee) + Snatch (% of RM) - RM x (1+1+1), 90% x (1+1+1), 95% x (1+1+1) Snatch Pull (2 sec eccentric) - 85% x 4, 90% x 4, 95% x 4 x 2 sets Halting Snatch Deadlift (knee)(2 sec eccentric) - 80% x 3, 85% x 3, 90% x 3, 80% x 3 Back Squat - 70% x 6, 75% x 6, RM x 6 8 week pulls & complexes - Week 3 of 8 Stretch 2 min Foam Roll Quad / each 2 min Foam Roll Hamstrings / each 2 min Foam Roll Glute / each  Warm up
3 Rounds 10 Pushups 10 Box Jumps Workout 3 Rounds 10 Bench Press @ 65% 10 Plyometric Pushup 10 cal Assault Bike Oly Rest Day Stretch 2 min Doorway Pec Stretch / each 2 min Banded Pec Stretch / each 2 min Banded Tricep Stretch / each  Warm up
3 Rounds 250M Row 10 Kettlebell Swing 30 Sec Plank Workout 10 - 1 DB devils presses 20 - 2 DB Renegade Row Oly Technique Primer of Choice (15 reps) pick one Clean Turn Over Precision Snatch Turn over Speed Split Jerk Balance Tall Clean Precise Turn Over Snatch - 73% x 3, 78% x 2, 83% x 1, 76% x 3, 81% x 2, 86% x 1, 78% x 3, 83% x 2, 88% x 1 Clean and Jerk - 73% x (3+1), 78% x (2+1), 83% x (1+1), 76% x (3+1), 81% x (2+1), 86 x (1+1), 78% x (3+1), 83% x (2+1), 88% x (1+1) Front Squat - 75% x 3 x 2, 80% x 3 x 3 sets Quarter Squat Jump - 40% x 3 x 4 sets Stretch 2 min Sit and Reach 2 min barbell bicep mash / each 2 min Banded Trap Stretch / each  Warm up
3 Rounds 10 cal Skierg 20 Crossover singles Workout Max Box Jump (2 foot take off) Compare to 10/22/24 Oly Rest Day Stretch 2 min Rocking Calf Stretch 2 min Foam Roll Calves 2 min Foam roll hip flexor  Warm up
3 Rounds 10 cal Assault Bike 10 Air Squats 10 Pushups Workout Annie R U Ok 21-15-9 Reps for Time Row (for Calories) Thruster (65/45 lbs) Power Clean (45/35 lbs) Sumo Deadlift High Pull (65/45 lbs) Burpees Wall Balls (20/14 lbs) Male 12:32 - Brandon Female 13:23 - Tara Compare to 5/8/20 Oly Press in Snatch (ascending weights) - x 5, 4, 3, weight of choice Power Snatch + Overhead Squat (3 sec hold in bottom) (% of RM) - RM x (2+1), 90% x (2+1), 95% x (2+1) Power Jerk + Split Jerk - RM x (2+1), 90% x (2+1), 95% x (2+1) Snatch Balance (3 sec hold in bottom) - 75% x 2 x 5 sets Box Jumps - x 4 x 3 sets Stretch 2 min standing forward bend stretch 2 min Banded Tricep Stretch / each 2 min Standing Quad Stretch / each  Warm up
3 Rounds 10 cal Assault Bike 10 Kneeling push press 10 Russian Twist Workout 20 min 5 Handstand Pushup 10 Overhead Squat @ 55% 15 Land Mines Twist @ 25% Snatch Oly Slow-Pull Clean (5 sec to mid thigh) + Hang Power Clean + Hang Clean (mid thigh) - 4 sets of (1+1+1), weight of choice Clean High Pull + Hang Clean (below knee) + Clean (% of RM) - RM x (1+1+1), 90% x (1+1+1), 95% x (1+1+1) Clean Pull (2 sec eccentric) - 85% x 4, 90% x 4 x 3 sets Halting Clean Deadlift (knee)(2 sec eccentric) - 80% x 3, 85% x 3 x 3 sets Parallel Front Squat - 65% x 4 x 2, 70% x 4 x 3 sets Stretch 2 min Banded Shoulder Stretch / Side 2 min Banded Rack Stretch 2 min Banded Crossbody Shoulder Stretch |
