Friday 4.29.22


10 min AMRAP

1 min cardio

10 banded side steps

10 Air Squats

5 Jump Squats

10 DB Strict Press

10 banded external rotation


BB Warmup + Power Clean + Push Jerk


EMOM x 10 – Use this time to warmup up for the WOD!

1 Power Clean + 1 Front Squat + 1 Push Jerk


EMOM x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Score Is Lowest Completed Weight

  • Conditioning Category: Grind
  • Athletes choose their own weights.
  • Power clean can be performed in singles. Ideally, the front squats into the push jerks are completed unbroken. However, as long as you make all reps within the minute, the weight will count.
  • The idea is to choose a challenging weight to use across all sets.
  • Score: Lowest weight. If you miss a minute, your score will be zero. Choose your weights wisely!


Durante’s Core

5 Rounds for Time:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest