Week of 8/31

The kids classes switch to the summer schedule this week:

CF Kids Fall 2015

 

Mon 8-31

BBB

Front Squat: 5×3 @90%

B)

OH Press: 4×5 @85%

OLY

A)

Pause snatch pull: 5×2 @100% of PS max

B)

Power snatch: 1 rep E90S for 9 min @85%+ of PS max

GYM

A)

Muscle-up: 20 min of practice, progressions, etc.

B)

Ring support: 5xup to 10 sec hold

 

WOD

15-12-9

Deadlift 225/155

HSPUs

 

Beginner

15-12-9

Deadlift

Push-up

 

Rx+

“Diane”

21-15-9

Deadlift 225/155

HSPUs

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tues 9-1

BBB

A)

Pull-up: 5×5 @AHAP

B)

Barbell hip thrust: 5×8 @AHAP

OLY

A)

Front squat: 5×5 @80%

B)

Power clean + Hang squat clean: 6×1 @AHAP

GYM

A)

Single leg box squat: 6×4 per side (depth modification only, no balance help)

B)

Hollow up: 5×10

 

WOD

OTM for 10 min

A:

Row 10/8 cal

3 Power cleans 135/95

B:

Run 110m

6 Burpees

 

Beginner

AMRAP in 10 min

Run 200m

9 Sit-ups

6 Burpees

3 Power or HP cleans

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wed 9-2

BBB

A)

Back Squat: 25 min to find max

OLY

Full snatch: 25 min to find max

GYM

A)

Handstand: 15 min of practice

B)

Ring row: 6×6 (with 2 sec pause at the top of each rep)

 

WOD

4 rounds, Tabata, alternating

DB Squat cleans 40/25

Push-press 95/65

TTB

DUs

Rest

 

Beginner

4 rounds, Tabata, alternating

KB Swings

Push-press

Hanging knee raises

Jump rope

Rest

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs 9-3

BBB

A)

Romanian DL: 5×5 @55% of DL max

B)

Barbell lever: 5×8 @AHAP

OLY

A)

Pause hang power clean (3 sec pause): 5×4 @75% of power clean max

B)

Split jerk: 5×4 @70%+

GYM

A)

Pistol negative + air squat: 4×10 (alternating sides)

B)

Hanging leg raise: 6xME (until 90 degrees at the hip is no longer possible)

 

WOD

For time:

10 Pull-ups

10 Box jumps 24/20

8 Pull-ups

8 Box jumps 24/20

6 C2B Pull-ups

6 Box jumps 30/24

4 C2B Pull-ups

4 Box jumps 30/24

 

Beginner

4 Rounds

8 Ring rows

8 Box jumps/step-ups

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Fri 9-4

BBB

A)

Bench press: 8×3 @90%

OLY

A)

OH Squat: 6×3 @AHAP

B)

Hang squat snatch: 5×2 @85%+

GYM

A)

Pull-up: 15 min to accumulate max reps

B)

Push-up: 15 min to accumulate max reps

 

WOD

For time:

20 Thrusters 95/65

Run 400m

15 OH Squats 135/95

Row 500m

10 Power cleans 185/135

 

*Time cap: 10 min

 

Beginner

Scale the above.


Week of August 3rd

Monday 8/3

GYM:
A) Handstand hold, partner assist: 6-8 attempts
B) Box pistol: 5×5 per side

OLY:
A) Clean & Jerk: 8×2 @90%

BBB:
A) Back squat: 5×2 @90-95%
B) Bench Press: 4×4 @85-90%

WOD:
Complete reps within the 3:00 time cap to move on.
0-3:00
2 rds-
10 snatches 75/55
10 TTB
3:00-6:00
12 snatches
12 TTB
6:00-9:00
14 snatches
14 TTB
continue adding reps as able to keep within time frame
Scaling starting reps is encouraged to achieve a 9 min workout.
Beginners:
Same time component with hang snatches and hollow ups, starting reps will be instructed by coach

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tuesday 8/4

GYM:
A) Pull Up: 6×3
B) Plank: 5×15 secs, weighted if necessary

OLY:
A) Hang snatch hold: 5×2 @85-90% (5 sec hold)
B) Hang power snatch 5×2 @85%

BBB:
A) Pull Up: 5×5 AHAP
B) Bulgarian Split Squats 5×5 per side AHAP

WOD:
Curtis P 95/65-lateral burpees
3-15
3-12
3-9
3-6
3-3

Beginners:
AMRAP in 7 mins
10 OH walking lunges
6 burpees

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wednesday 8/5

GYM:
A) Planche lean: 6×10 sec hold
B) Squat to pistol: 10 attempts per side

OLY:
A) Front Squat: 5×5 @85%
B) Hang power clean: 5×2 @90%+

BBB:
A) Deadlift: 5×2 @90%+
B) OH press: 5×3 @90%

WOD:
200m run
14 DB snatches 45/30
14 wall balls 20/14
400m run
12 each
600m run
10 each

Beginners:
4 rounds for time-
200 m run
10 DB snatches
8 wall balls

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thursday 8/6

GYM:
A) Ring support: 5×10-15 sec hold
B) Hollow hold: 3x max hold

OLY:
A) OH squat: 4×3 AHAP
B) Snatch balance: 6×1 starting at heaviest OHSQ weight and ascending

BBB:
A) Front squat: 3×8 @60%
B) Bent Over Row: 3×8 AHAP

WOD:
EMOM for 7 mins
5 ring rows
7 box jumps
9 push presses @ 50%

Beginners:
AMRAP in 7 mins
5 ring rows
7 box jumps
5 push presses

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Friday 8/7

GYM:
A) Front lever pull: 5×6
B) Push up: 5×10

OLY:
A) Power clean: 5×3 @85-90%
B) Split Jerk: 5×2 @90%

BBB:
A) Romanian DL: 6×3 @ 70% of DL max
B) Bench Press: 3×10 @

WOD:
500m row
40 grasshoppers
30 KB swings 24/20
20 plate twists 25/15
10 hang squat cleans 135/95

Beginners:
25 calorie row
25 grasshoppers
25 KB swings
25 plate twists
25 prisoner squats


Week of 7/27

Off of our deload week and into a new cycle….continue following the track you selected 4 weeks ago.

Mon 7-27

BBB

A)

Back Squat: 5×5 @85%

B)

Bent-over row: 3×8 @AHAP

 

OLY

A)

Snatch-pull: 5×2 @120% of max snatch

B)

Power snatch: 4×3 @90% of PS max

 

GYM

A)

Single leg box squat: 6×3 per side

B)

Hollow hold: 4×15-20 sec hold

 

WOD

EMOM for 8 min

KB Swings 24/20

Wallballs 20/14

DUs

 

*Begin at 10, 10, and 15 reps. Add a rep to each movement every min until you fail to complete the work in the min.  Then take a min off and begin at the last round you successfully completed and continue.  Your score is the highest round you complete in the minute.

 

Beginner

AMRAP in 8 min

10 KB Swings

10 Wallballs

15 Singles/DUs

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tues 7-28

BBB

A)

Romanian DL: 4×5 @65% of DL max

B)

OH Press: 4×5 @75-80%

 

OLY

A)

Hang clean: 5×3 @80-85%

B)

Split jerk: 5×1 @90%

 

GYM

A)

3 point push-up hold: 6×15 sec hold per side (use floor, ring, or pirate leg)

B)

Ring row: 5×8 (as horizontal as possible)

 

WOD

For time:

15 Power cleans @115/75

10 bar-facing Burpees

12 Power cleans @135/95

10 bar-facing Burpees

9 Power cleans @155/115

10 bar-facing Burpees

 

*10 min time cap

 

Beginner

4 Rounds

8 Hang power clean

7 Burpees

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wed 7-29

BBB

A)

Pull-up: 5×4 @AHAP

B)

Front Squat: 4×8 @75-80%

 

OLY

A)

OH Squat: 4×5 @AHAP

B)

Hang squat snatch: 5×2 @90% of SS max

 

GYM

A)

Handstand hold: 15 min

  1. B)

Ring support: 5×10 sec hold

 

WOD

E3MOM for 9 min

Run 400m

10 Deadlifts @185/155

10 Push-presses @95/65

 

Beginner

AMRAP in 9 min

200m run

6 Deadlifts

6 Push-presses

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs 7-30

BBB

A)

Barbell lunge: 4×4 @~40% of squat max

B)

Dumbbell row: 4×8 per side

 

OLY

A)

High hang power snatch: 5×3 @65% of PS max

B)

Pause hang power clean: 5×3 @70-75% PC max

 

GYM

A)

Box pistol: 6×4 per side

B)

Press L-sit: 4×10-12 sec hold

 

WOD

In 10 min

Row 1500m

Then:

AMRAP in remaining time of:

Box jumps

TTB

 

*Reps may be completed in any combination.  Score is combined total of box jumps and TTB.

Beginner

In 7 min

Row 750m

Then:

AMRAP in remaining time of:

8 Box jumps/step-ups

8 Hanging knee raise

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Fri 7-31

BBB

A)

Bench press: 15 min to find max

B)

Deadlift: 3×1 @95-100%

 

OLY

A)

Clean pull: 5×3 @120% of clean max

B)

Split jerk: 15 min to find max

 

GYM

A)

Pull-up: 7×1-2

B)

Side plank (arm’s length): 4×25 sec hold per side

 

WOD

Unbroken Fran

21-15-9

Thrusters @95/65

Pull-ups

 

*Each set must be completed without dropping the bar (thrusters) or coming down from the bar (pull-ups).  If a set is broken you must begin that set again.

*10 min time cap.

 

Beginner

15-12-9

Thrusters

Ring rows


Week of July 13th

This Sunday we are sending a large crew to TYM 2015 in Allentown….make sure to send them your best!

Mon 7-13

BBB

A)

Deadlift: 15 min to find max

B)

Bench press: 3×10 @70%

 Oly

A)

Clean and Jerk: 30 min to find max

 Gym

A)

Ring row (as horizontal as possible): 4×8

B)

L-Sit (paralettes): 4xup to 10 sec

 WOD

3 Rounds

Run 400m

25 KB Swings @24/16 (or 15 OH Swings)

 Beginner

4 Rounds

Run 200m

15 KB Swings

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tues 7-14

BBB

A)

Back Squat: 4×5 @75-80%

B)

Pull-up: 4×6 (weighted as necessary)

 Oly

A)

Snatch pull (no shrug): 5×3 @100% of snatch max

B)

OH squat: 5×4 work to a challenging weight

 Gym

A)

Push-up: 5×6 (choose a variation for which 6 reps is challenging)

B)

Hanging leg raise: 4×8

WOD

AMRAP in 8 min

2 Split jerks @165/115

4 C2B pull-ups

6 DB Squat cleans @45/25

8 Burpees

Beginner

AMRAP in 8 min

5 Goblet Squats

5 Pull-ups/ring rows

5 Burpees

5 Hanging knee raises

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wed 7-15

BBB

A)

Strict press: 5×3 @85-90%

B)

Romanian Deadlift: 4×5 @70% of deadlift max

 Oly

A)

Hang power clean: 5×2 @80-85% of power clean max

B)

Hang squat clean: 4×1 @90% of squat clean max

 Gym

A)

Handstand (partner assist): 6 attempts

B)

Pull-up: 6×2

WOD

EMOM for 6 min

8 Wallballs 20/14

8 TTB

15 DUs

 Beginner

AMRAP in 8 min

8 Wallballs

8 Sit-ups

15 DUs or Singles

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs 7-16

BBB

A)

Front Squat: 3×8 @55-60%

B)

Bent-over row: 5×5

 Oly

A)

OH, t-spine and hip prehab/mobility: 15 min

B)

Snatch balance: 5×2 starting @60% of squat snatch max, adding weight as possible

 Gym

A)

Hollow hold: 4×15-20 sec

B)

Pistol (to box): 5×5 per side

WOD

In 90 sec

Run 200m

Do work:

Rest 30 sec

1: Bear complexes @95/65

2: Box jumps 24/20

3: DB Snatches @40/25

4: Row (cal)

Beginner

Same scheme

1: Deadlift – Hang power clean – Press

2: Step-ups

3: DB Snatches

4: Row

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Fri 7-17

BBB

A)

Deadlift: 5×4 @65%

B)

Bench press: 5×5 @65-70%

 Oly

A)

Pause split jerk: 5×2 @70%

B)

2 position power clean: 5×2 @70%

 Gym

A)

Frog stand: 5xmax hold (up to 20 sec)

B)

Pull to inversion: 6×1-2

WOD

Tabata, 4 rounds
Sled Push
Hollow rocks
Push ups
Hang power snatch
REST

Beginner

Tabata, 4 rounds
Sled Push
Hollow ups
Push ups
KB swings
REST


June 6-10 Programming

We’re into week two of the new specialized programming.  Many of you all may have found your 5-6 days/week to be too much.  You may be right.  You will need active recovery days with this new volume.  Listen to your body.  If you feel beat, it is terribly counterproductive to drag yourself in.  Be smart.  Less may be more.

Mon 7-6

Gym-
A)Partner spotted handstand: 8 attempts
B) DB Windmill: 5×5 each side

Oly-
A) OH Squat: 4×5 start light, increase as able
B) Squat snatch: 15 min to find max
BBB-
A) Deadlift: 5×3 @90% (TnG is not required)
B) Strict press: 15 min to find max

WOD-
Bear complex 95/65–pull ups
4–8
3–12
2–16

Beginners scale to clean/2 frsq/2 push press and ring rows as needed

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tues 7-7

Gym-
A) Pull-up: 8×1 (heaviest pull-up possible)
B) Rolling pistol: 6×3 per side

Oly-
A) Snatch-grip deadlift: 5×3 @100-110% of snatch max
B) Power snatch (TnG reps): 5×3 @75%

BBB-
A) Front Squat: 5×5 @80%
B) Bent-over row: 4×8 ~20% heavier than 6-30

WOD-
EMOM for 6 minutes-
12 DB snatches 45/30
10 hand release push ups
6 TTB

Beginners-
AMRAP in 6 mins-
10 DB snatches
6 push ups
8 hanging knee raises

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wed 7-8

Gym-
A) Planche lean: 6×10 sec hold
B) L-sit: 6×10 sec hold

Oly-
A) Clean: 15 min to find max
B) Split jerk: 5×2 @85% of max

BBB-
A) Romanian deadlift: 5×3 @75-80% of deadlift max
B) Pull-up: 5×3 (weighted as necessary)

WOD-
“Grace”
30 clean and jerks for time 125/95
Time cap- 5 minutes

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs 7-9
Gym-

A) Pull to inversion: 5×2 (partner assist if necessary)
B) Broad jump: 6×3 (max distance each rep)

Oly-

A) Pause OH Squat: 5×3 @heaviest weight from Monday
B) Hang squat snatch: 5×1 @85-90% of max from Monday

BBB-

A)Back Squat: 3×12 @50% of max
B)Floor press: 5×6 @65-70%

WOD-
40 cal row
30 wall balls 20/14
20 burpee box jumps
10 front rack lunges 95/65

Beginners-
30 calorie row
25 wall balls
20 lunges
15 box jumps
10 burpees

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Fri 7-10

Gym-
A) Handstand push-up: 5×2-6 (scaled as needed)
B) Hollow hold: 3 attempts at maximum time

Oly-

A) Front squat: 5×1 @95% and higher
B) Split jerk: 5×1 @90% of max

BBB-
A) Prehab/mobility work
B) Strict press: 5×5 @85%

WOD-
400 m run
15-12-9
single arm thrusters 40/25
ring rows
400 m run


~July 4th Hero WOD~

“Whitten”

HeroWhitten_th.jpg

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

Whitten

Five rounds for time of:
22 Kettlebell swings 32/24
22 Box jump 24/20
Run 400 meters
22 Burpees
22 Wall balls 20/14

We will encourage this to be done as a partner WOD.

Beginners:
12 min AMRAP-
12 KB swings
8 box jumps/step ups
Run 200m
8 burpees
12 wall balls

 


Week of 6/29 and NEW Programming Details

As many of you have heard we’re making some changes to the strength/skill portion of the programming.

There will be three sections, each representing a specific focus. Basic strength (slow strength: squat, deadlift, press, etc.) Olympic lifting (explosive strength: snatch, clean, jerk and associated exercises) and Gymnastics (bodyweight strength: handstands, pull-ups, etc.). The idea is that you will choose one and follow it for two months.

The lifts/movements will be done during the normal part of class.  Additionally the programming will be released in 2 week increments (Posted on the CFU Side Talk page of Facebook) so preparations may be made in an effort to streamline that part of class.

Each section is written to be done five days a week but will certainly be effective if done three or four times per week. However deviations (during open gym for example) are not recommended. The programming will allow for some extra work without too much risk of overtraining but the purpose is transient specialization.

If you are not interested in picking a focus or you come fewer than 3 days a week the strength/skill portion of class will proceed as normal. Two lifts/movements will be taken from one or two of the sections and that is what will appear on the board each day so those uninterested will not be subject to change.

We welcome all questions & concerns and are excited to see all your progress!

Mon 6-29

Gym

A)

Ring support: 5 attempts, up to 15 sec

B)

Pistol: 5×5 per side (scale to a box if needed, no balance help)

 

Oly

A)

Clean pull (no shrug): 5×2 starting at 95% of power clean max, increase by 5% per set

B)

Power clean: 5×3 @85-90% of max

 

BBB

A)

Back Squat: 5×5 @85%

B)

Bench press: 5×3 @90%

 

WOD

4 rounds

Run 200m

8 TTB

12 Wallballs 20/14

 

Time cap: 8 min

 

Beginners

4 rounds

Run 200m

8 Hanging knee raises

12 Wallballs

 

Time cap: 8 min

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tues 6-30

Gym

A)

Pull to inversion: 5×2 (partner assist if necessary)

B)

Hollow hold: 4×20 sec hold

 

Oly

A)

Split jerk: 15 min to find max

B)

Front squat: 4×4 @80%

 

BBB

A)

Deadlift: 5×1 @95%

B)

Bent-over row: 3×10 should be heavy by 10th rep

 

WOD

90 sec of work, 30 sec of rest

30 DUs

Then, max reps of:

OH Squats 95/65

Pull-ups

Burpees

DB Snatches 45/30

 

Beginners

AMRAP in 10 min

15 Singles/DUs

10 DB Snatches

8 Burpees

6 Ring rows

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Wed 7-1

Gym

A)

Wall-facing handstand: 12 min of practice

B)

Horizontal ring row: 4×10

Oly

A)

Snatch-grip first pull with pause: 4×3 @90 and 95% of snatch max 

B)

Hang power snatch: 6×2 @90% and higher

 

BBB

A)

Strict press: 5×5 @75%

B)

Explosive back squat: 4×4 @65% (purpose is speed out of the bottom)

 

WOD

3 Attempts:

Max 500m row

Rest as needed between attempts

 

Beginners

Same

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs 7-2

Gym

A)

Squat to pistol: 6×3 per side

B)

L-sit: 5×8-12 sec

 

Oly

A)

Pause hang power clean: 4×3 @70% of max power clean

B)

Pause front squat: 5×4 @65% of front squat max

 

BBB

A)

Romanian Deadlift: 4×6 @60-65% of deadlift max

B)

Pull-up: 5×5 (banded or weighted as necessary)

 

WOD

In 14 min

Run 1 mile

Then

Max rounds of:

20 KB Swings @24/20

15 Grasshoppers

10 Thrusters @95/65

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Beginners

AMRAP in 10 min

Run 200m

10 KB Swings

8 Grasshoppers

6 Thrusters

 

Fri 7-3

Gym

A)

Pull-up: 5xup to 5 (partner assisted to weighted)

B)

Push-up: 4×10-15 (focus on full-body tension)

 

Oly

A)

Hang squat snatch + TnG squat snatch: 5×1 @80%

B)

Split jerk: 5×1 @90% of max

 

BBB

A)

Back Squat: 15 min to find max

B)

Strict press: 5×2 @95%

 

WOD

EMOM for 8 min (max)

5 Power cleans @135/95

5 Burpees

20 DUs

 

Score is highest number of consecutive rounds, if a round is skipped or failed score restarts at 0

 

Beginners

AMRAP in 8 min

3 Power Cleans

5 Burpees

15 Singles/DUs