“Powder Keg”

Clean and Jerk
Build To 3 Workout Weights

AMRAP 5: 
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5: 
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5: 
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

|1 Round of “Cindy” is 5 Pull-ups, 10 Push-ups, and 15 Air Squats.|

The Clean and Jerk
The Pull-Up
The Push-Up
The Air Squat

“Sasquatch”

Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

(Teams of two guys and one girl will complete 40 calories and teams of 2 girls and 1 guy will complete 35 calories. If in teams of two, complete 175 clean and jerks, changing weight every 35 reps. Reps there will be 30/20 on the row and 20 toes to bar. Row cals will be 25 calories for a guy/girl team of two.)

The Clean and Jerk
The Toes to Bar