A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
5 Rounds
20/16 Calorie Row
10 Thrusters #95/#65
A.3
3 Rounds
10 Evil Wheels
20 Glute Bridges
Post loads and times to comments.
A.1 Push Press – 4, 4, 4, 4, 4
A.2
AMRAP 3:00:
24 Box Jump Overs
24/18 Calorie Row
Max Power Cleans #115/#80
Rest 3:00
AMRAP 3:00:
21 Box Jump Overs
21/16 Calorie Row
Max Power Cleans #135/#95
Rest 3:00
AMRAP 3:00:
18 Box Jump Overs
18/14 Calorie Row
Max Power Cleans #155/#105
Rest 3:00
AMRAP 3:00:
15 Box Jump Overs
15/12 Calorie Row
Max Power Cleans #185/#135
Post loads and rounds to comments.
A.1 Back Squat – 8, 8, 8, 8
A.2
9 – 15- 21
Chest 2 Bar Pull Ups
Barbell Facing Burpees
OH Squats #95/#65
A.3
3 x :30 Hollow Holds
Post loads and times to comments.
In 30 Minutes:
30 Ground 2 OH #135/#95
Then…
AMRAP
20 Thrusters #135/#95
20 Pull-Ups
20 Burpees Over the Barbell
Post partners and rounds to comments.
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
50 Wallballs
50 Double Unders 100/ Singles
40 Box Jumps
40 Toes 2 Bar
30 Chest 2 Bar Pull Ups
30 Barbell Facing Burpees
20 Cleans #145/#100
20 Jerks #145/#100
10 Snatches #145/#100
Post loads and rounds to comments.