July 4, 2023

Jul 2, 2023
1 min read

4 Rounds: 30 Air Squats 15 Power Cleans 4 Strict Pull-ups with slow lower/Inverted bar or ring with slow lower 400M Run/500M Row/500 Ski/1200M Bike

Time Cap: 25 Minutes

Recent Posts

See All

May 11, 2026

Part 1 3 Sets 4 Bench Press Aim for ~77-85% of 1RM - Rest 20 Secs - 3 Med ball Chest Passes Rest 2-3 Mins Between Sets Part 2 AMRAP 12 12 Knee Raises/Other Core 12 Alt DB Snatches/KB Swings 12 Push-up

May 12, 2026

4 x AMRAP 4 8 Hang Power Cleans/Deadlift/KBS 12 Box Jumps/Broad Jumps/24 Reverse lunges 200M Run/250 Row/550 Bike/200 Ski Rest 4:00 Between AMRAPs Pick Up Where You Left Off

May 13, 2026

Part 1 3 Sets 4 Back Squats Aim for ~77-85% of 1RM - Rest 20 Secs - 3 DB Squat Jumps (Very Light) Rest 2-3 Mins Between Sets Part 2 AMRAP 2 12 Push Press/DB/Landmine Cals in Remaining Time AMRAP 2 12

Comments

Post: Blog2_Post