A.1 Deadlift – 10, 10, 10
A.2
30 – 20 – 10
Shoulder 2 OH #115/#80
Toes 2 bar
Calorie Row
Post loads and times to comments.
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
75 Double Unders
50 Air Squats
15 Power Snatches #115/#80
A.3
Sand Bag Hold – Accumulate 3:00 Minutes
Post loads and rounds to comments.
A.1 Press – 10, 10, 10
A.2
400 Meter Run, 30 Box Jumps, 30 Wallballs
400 Meter Run, 30 KB Swings
400 Meter Run, 30 KB Swings
400 Meter Run, 30 Box Jumps, 30 Wallballs
A.3
3 Rounds
:45 Plank
:45 Side Plank R
:45 Side Plank L
Try for unbroken.
Post loads and times to comments.
A.1 Back Squat – 10, 10, 10
A.2
15 Minute AMRAP
27/21 Calorie Row
21 Deadlifts
15 Burpees
9 Push Press
Rx Barbell – #135/#95
Post loads and rounds to comments.
In Teams of 2:
60 Squat Clean & Jerks #135/#95
Then…
12 Rounds (Partners Alternate Rounds – 6 Each)
400 Meter Run
21 Kettlebell Swings
12 Pull Ups
Then…
60 Power Snatch #115/#80
Post partners and times to comments.
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
5 Minute AMRAP
15-12-9
Kettlebell Swing #70/#53
Front Squat #135/#95
Calorie Row
Rest 5 Minutes
5 Minute AMRAP:
15-12-9
Kettlebell Swing #70/#53
Front Squat #115/#80
Calorie Row
A.3
Accumulate 1:00 Minute L – Sit
Post loads and scores to comments.