A.1 Front Rack Lunge – 10, 10, 10
A.2
30-20-10
Shoulder 2 OH #95/#65
Toes 2 Bar
Calorie Row
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A.1
On the Minute x 10:
1 Snatch High Pull
2 Hang Power Snatches
Start @ 40% of 1Rm Power Snatch and climb in weight each round
A.2
Alternating EMOM x 14 (7 Rounds)
16/12 Calorie Row
:30s for Max Dumbbell Power Snatches #50/#35
A.3
100 Ab Mat Sit Ups
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A.1 Press – 5, 5, 5, 5, 5
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
3 x 30 Hollow Rocks
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
“Grace”
30 Clean & Jerks #135/#95
A.3
3 Rounds
30 Band Pull Aparts
:10 Pull Bar L – Sit
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Run 1,200M
Then…
8 Rounds
20 Thrusters #135/#95
20 Pull Ups
20 Lateral Barbell Burpees
Then…
Run 1,200M
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A.1 Bench Press – 10, 10, 10
A.2
2 Rounds
25/18 Calorie Row
25 Burpees
300M Run
25 Kettlebell Swings #53/#35
A.3
3 Rounds
1:00 Sandbag Hold
:30 Rest
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