Clean Ladder, Thrusters and Burpees




Squat clean ladder

1 rep every minute with progressively heavier barbells

There are 4 starting points (45, 60, 75, 90 for men and 25, 35, 45, 55 for women).

Men increase 5kg after every successful rep.

Women increase 2.5kg after every successful rep.




4 rounds for time of:

15 thrusters, 43/30kg

15 burpees







In memory of Greg Lennox


3 rounds of:

33-calorie row in 3 minutes

Max rep burpees in remaining time

33 wall balls in 3 minutes

Max rep pull-ups in remaining time

33 dumbbell snatches in 3 minutes

Max rep box jump overs in remaining time

Rest 3 minutes


Men use a 9kg ball to a 10ft. target, a 50lb dumbbell, and a 24-inch box.

Women use a 6kg ball to a 9ft. target, a 30lb dumbbell, and a 20-inch box.

Score total reps from burpees, pull-ups, and box jump overs.