Lead Programmer

Warmup
• 500 m Row/Air-Bike

3 Rounds Not For Time:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Mountain Climbers

Core
6 Rounds:
• :20 Handstand Hold
• :10 Rest
• :20 Pull-up Hold
• :10 Rest
• :20 L-Sit Hold
• :10 Rest

Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Conditioning
12 Minute AMRAP:
• Hang Power Clean 95/65#
• Push Press
• Front Rack Walking Lunge
Reps: 1, 2, 3, 4, 5 + …
Penalty: 5 bar facing burpees any time the barbell touches the ground.

Warmup
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 10 m High Kicks
• 10 m Samson Stretch Lunge

Core
3 Rounds Not For Time:
• 20 Russian Twists – 20/16#
• 20 Flutter Kicks
• 20 AbMat Sit-ups

Conditioning
8 Minutes:
• 1 min ME Air-Bike or Row
• 1 min Rest

Rest 1 minute

8 Minute AMRAP:
• 20 MedBall Squat Cleans
• 10 Hand Release Push-ups

Rest 1 minute

8 Minute AMRAP:
• 20 Burpee Pull-ups
• 10 Toes to Bar

Score = Total Calories + Total Rounds