A.1 Bench Press – 1Rm – Work up to a Heavy Single
A.2
Run 400mM
40 Ring Rows
Run 400M
60 Push Ups
Run 400M
40 Knees 2 Elbows
Run 400M
Post loads and times to comments.
A.1 10:00 EMOM
Power Clean + Hang Power Clean
A.2 9:00 AMRAP
10 DB Box Step Up (total)
8 DB Hang Power Clean #35/#20
6 DB Shoulder to OH #35/#20
A.3
3 Rounds
20 Hollow Rock
20 Superman
Post loads and rounds to comments.
A.1
Back Squat – 1RM – Work Up to a Heavy Single
A.2
3 Rounds
3:00 AMRAP
20 Wall Ball #20/#14
10 Toes 2 Bar
Max Alternating DB Snatch #50/#35
Rest 1:00 Between Rounds
Post loads and rounds to comments.
A.1
Strict Press – 1RM – Work up to a Heavy Single
A.2
12:00 AMRAP
2 Ground to OH #95/#65
10 Box Jump
*Increase 2 reps on the ground to overhead every round*
A.3
4 x 1:00 Plank
(Weighted if Possible)
Post loads and rounds to comments.