“SHORT & SWEET”
21-15-9
Thruster 95/65
Cleans 135/95
Deadlift 225/160
Pull ups
KB Swings 55/35
Ring Dips
Hand Stand Push Ups
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Bench Press
3-3-3-1-1-1
Rest
3 Rounds for time:
Back Squat Push Press (BSPP) 25 Reps
Lateral Barbell Hop* 25 Reps
Loading suggestions: Male athletes 95lbs/Female athletes 65lbs.
* Executed as follows:
Place loaded bar on the deck at the completion of the BSPP.
Stand to one side of the bar
Hop laterally to the other side with ankles together
Hop back immediately in rapid fire succession
If you are counting correctly, you will finish the hops on the opposite of where you started.
(mini met-con Courtesy of my friend Coach Rut)
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RFESS (rear foot elevated split squat)
6-6-6-6-6
Rest
5 rounds for time of:
12 pullups
12 burpees
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Barbell Complex 95#M/65#W
AMRAP in 20 minutes of:
5 reps Deadlift
5 reps Clean Pull
5 reps Close Grip Snatch(power, sqt or split)
5 reps Back Squat
5 reps Good Morning
5 reps Row
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Snatch (floor to full squat)
3-3-2-2-1-1
Rest
AMRAP in 10 minutes of:
10 reps overhead squats (50% of bodyweight)
10 reps push press (50% of bodyweight)
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I recently posted this video but it’s important that you view it again and understand it. I strongly encourage you to consistently squat using this style!!!
My Weightlifting Coach Anna Martin C&J (96K) 211pounds!!
RX’d = 3 rounds for time of: 95#M/65#W
3 rounds(Professional) 2 rounds (Collegiate) or 1 round (Amateur)
15 Bear Complex
(power clean, front squat, pushpress, backsquat,pushpress=1rep)
30 pull ups
60 push ups
400 meter run or row
*original bear rules don’t apply/rest anytime as needed*
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Bench Press
5-5-5-5-5-5
Rest
3 rounds for time of:
25 Kettlebell Swings 55/35
20 Wall Balls 20/10
15 Burpees
(Mini Met-con Courtesy Crossfit Invictus)
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RFESS (Rear Foot Elevated Split Squat)
5-5-5-5-5 each leg
Rest
4 rounds for time of:
5 Burpee Box Jumps
8 Knees to Elbows (KTE)
10 Pull ups
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