A.1 Press – 5, 5, 5, 5, 5
A.2
7:00 Minute Ascending Ladder
1 Power Clean #165, 30 Double Unders (60 Singles)
2 Power Cleans, 30 Double Unders (60 Singles)
3 Power Cleans, 30 Double Unders (60 Single)
4 Power Cleans, 30 Double Unders (60 Singles)
5 Power Cleans, 30 Double Unders (60 Singles)
Continue to add 1 Power Clean until 7:00 Minute time cap is reached.
A.3 L-Sits 5 x :15
Post loads and reps completed to comments.
A.1 Power Snatch Wave – (Snatch Grip Deadlift – Hang Power Snatch – Power Snatch)
Minutes:
1 – 1 Complex @ 55% of 1RM
2 – 1 Complex @ 60% of 1RM
3 – 1 Complex @ 65% of 1RM
4 – 1 Complex @ 55% of 1RM
5 – 1 Complex @ 60% of 1RM
6 – 1 Complex @ 65% of 1RM
7 – 1 Complex @ 55% of 1RM
8 – 1 Complex @ 60% of 1RM
9 – 1 Complex @ 65% of 1RM
A.2
3 Rounds Bergeron Beep Test (7 Thrusters #75/#55, 7 Pull Ups, 7 Burpees)
Row 50/35 Calories
3 Rounds Bergeron Beep Test
Row 50/35 Calories
3 Rounds Bergeron Beep Test
Post loads and times to comments.
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
5 Rounds
Run 400M
15 Power Snatches #75/#55
A.3
40 – 30 – 20
Ab Mat Sit Ups
Back Extensions
21 – 15 – 9
Band Pull Aparts
Post loads and times to comments.
In Teams of 2:
100 Power Snatch #75/#55
40-30-20 reps for time of:
Hang Squat Clean #135/#95
Handstand Push Ups
4 Rounds
60 Ab Mat Sit Ups
30 Barbell Facing Burpees
Post partners and times to comments.
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
3 Rounds
Row for Calories 25/20
21 KB Swings #53/#35
12 Pull Ups
Post loads and times to comments.