Forging Elite Fitness in Seattle-Georgetown

60 Front Squats

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35/25kg)

A.  Row 400 m @ 50%
Row 400 m @ 80%
Row 400 m @60%
Row 400 m @ 90-95%
B.  L-sit on parallettes – AMSAP x 5 sets, rest 90 seconds

A.  Snatch Balance – 3 reps X 5 sets, rest 2:00
B1.  Handstand Holds – 30s x 4 sets, rest 90s
B2.  KB Swings – 15 reps (unbroken) X 4 sets, rest 90s – 1.5/1.0 pood

A1.     Rope Climb – 1 rep X 7 sets, rest 90s
A2.     Switch Lunges – 30s X 7 sets, rest 90s

As many sets in 12 minutes:
Bench Press – 3 reps – 85/55kg
Back Squat – 5 reps – 100/70kg

A. 3 rounds for time(s):
15 DB Hang Squat Cleans – 40#/25#/hand
25 Box Jumps – 20″/14″
35 Back Extensions
Rest 2:00
B. As many sets in 5 minutes:
25 Unbroken Double Unders

A. Clean and Jerk – 3 reps x 5 sets (touch and go), rest 2-4 minutes
B. GHD Sit-ups – 25 reps (unbroken) x 4 sets, rest 90 seconds

As many rounds in 15 minutes:
15 KB Swings
15 Burpees
15 KB SDLHP

A. Push Jerk – 2 reps x 6 sets, rest 2:00
B1. GHD Raise – 10-15 reps x 4 sets, rest 90 seconds
B2. Clap Push-ups – 10-15 reps x 4 sets, rest 90 seconds