A.1 Squat Clean – OTM x 10 – Build to heavy Single
A.2
Ascending Ladder for 8 Minutes:
3 Hang Squat Cleans #95/#65, 3 Toes to Bar
6 Hang Squat Cleans, 6 Toes to Bar
9 Hang Squat Cleans, 9 Toes to Bar
Add 3 reps to each movement until time is called.
A.3
3 Rounds – Not for time
12 Double KB Front Rack Step Ups, 20″
24 Glute Bridges
Rest 2:00 between sets.
Post loads and rounds to comments.
A.1 Press – 5, 5, 5, 5, 5
A.2
5:00 Minute Window
Run 600M
Time Remaining AMRAP
12 Hang Power Snatch #95/#65
12 Barbell Facing Burpees
Rest 5:00 Minutes
5:00 Minute Window
Run 400M
Time Remaining AMRAP
9 Hang Power Snatch #115/#80
9 Barbell Facing Burpees
Rest 5:00 Minutes
5:00 Minute Window
Run 200M
Time Remaining
6 Hang Power Snatch #135/#95
6 Barbell Facing Burpees
A.3
6 Minute Alternating EMOM (3 Rounds )
Odd Minutes: Row 15/12 Cal
Even Minutes: 15 Weighted Sit Ups #10
Post loads and reps to comments.
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
10 Minute Alternating EMOM
7 Push Press
7 Deadlift
Start @ 60% and climb as desired.
A.3
3 Rounds
100M OH KB Carry (50M each arm)
10 Inverted Barbell Row
50 Band Pull Apart
Rest 1:00
Post loads to comments.
In Teams of 2:
600M Sand Bag Run
4 Rope Climbs
20 Squat Cleans #135/#95
600M Sand Bag Run
8 Rope Climbs
30 Squat Cleans #135/#95
600M Sand Bag Run
12 Rope Climbs
40 Squat Cleans #135/#95
One Sand Bag Per Team
Post partners and times to comments.