In Teams of 2:
Run 1 Mile
40 Box Jump Overs
40 Power Cleans #155/#105
40 Toes 2 Bar
40 Push Jerks #155/#105
40 Box Jump Overs
Run 1 Mile
40 Box Jump Overs
40 Power Cleans #135/#95
40 Toes 2 Bar
40 Push Jerks #135/#95
40 Box Jump Overs
Run 1 Mile
Post partners and times to comments.
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
1 Round
1,000m Row
30 Deadlifts #225/#155
50 Barbell Facing Burpees
A.3
L – Sits – Accumulate 1:00
Post loads and times to comments.
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
Post loads and reps to comments.
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
Post patterns and times to comments.