‘Harpy’
AMRAP:
In teams of 2:
2R bergeron beep test relay style
50/35 cal erg
4R bergeron beep test relay style
50/35 cal erg
6R bergeron beep test relay style
50/35 cal erg
And so on adding two rounds a time:
Bergeron beep test
7 thrusters 35/25
7 pull ups
7 burpees
Power snatch
6 x 2 mins on 2 min rest:
5 power snatch
10 bar hop burpees
15 chest to bar pull ups
Deadlift 3-3-3-3-3 – linear with dead stop at bottom
Amrap 15:
40 single arm db hang clean n jerks
30 box jumps
20 hspu
10 deadlifts 100/70k
Push press 5-5-5-5-5 ascending weight
‘Jack’
20 min amrap:
10 push press 50/35k
10 kb swings
10 box jumps
Front squat 3-3-3-3-3 linear
‘Double check’
On the 4:00 x 5 rounds:
50 double unders
20 cal erg
10 front squats 70/50k
18 min amrap:
18/15 calorie erg
15 wall balls
12 db snatches
9 toes to bar
Circuit:
10 one arm db press left
10 one arm db press right
10 one legged deadlift left
10 one legged deadlift right
Power clean
5RFT: CAP 15
10 power cleans 60/40
10 bar facing burpees
Front squat 3-3-3-3-3 linear
15 min amrap:
15 db snatch
15 toes to bar
15 db squats
15 box jumps
Hang squat cleans + push jerks:
OTM x 7:
7 HSC + 1 PJ
6 HSC + 2 PJ
5 HSC + 3 PJ
4 HSC + 4 PJ
3 HSC + 5 PJ
2 HSC + 6 PJ
1 HSC + 7 PJ
Core work:
Tabata flutter kicks
Tabata straight leg sit ups
Strict pull ups – 5 sets of your progressions
Strict ring rows
Strict pull ups
Strict hpsu – 5 sets of your progressions
Piked push ups
Strict handstand push ups
Push ups
21-15-9 reps: CAP 10
Wall balls
Kb swings