A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
3:00 Minute AMRAP
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats #75/#55
Rest 3:00
3:00 Minute AMRAP
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats #95/#65
Rest 3:00
3:00 Minute AMRAP
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats #115/#80
Rest 3:00
3:00 Minute AMRAP
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats #135/#95
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A.1 Press – 5, 5, 5, 5, 5
A.2
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans #115/#80
Directly into… 2 Rounds:
400m Run
40 Double Unders
15 Hang Power Cleans
Directly into… 3 Rounds:
200m Run
20 Double Unders
9 Hang Power Cleans
Post loads and times to comments.
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
“Randy”
75 Power Snatches #75/#55
A.3
50 Weighted Ab Mat Sit Ups
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In Teams of 2:
Run 1 Mile
50 Clean & Jerks #135/#95
Run 1 Mile
50 Power Snatch #115/#80
Run 1 Mile
50 Thrusters #95/#65
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A.1 Bench Press – 3Rm, Max Reps @ 80%
A.2
3 Minute AMRAP (#115/#80)
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 3:00
3 Minute AMRAP (#135/#95)
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 3:00
3 Minute AMRAP (#155/#105)
3 Power Cleans
3 Front Squats
3 Push Jerks
Post loads and rounds to comments.