A.1 Front Squat – 5, 5, 5, 5, 5
A.2
21-15-9
Deadlift #225/#155
Calorie Row
A.3
6 x :15 L-Sits
Post loads and times to comments.
In a 10:00 Minute Window:
Run 1 Mile
Max Clean & Jerk #135/#95
Rest 2:00 Minutes
In a 8:00 Minute Window:
Run 1,200M
Max Power Snatch #115/#80
Rest 2:00 Minutes
In a 6:00 Minute Window
Run 800M
Max Thrusters #95/#65
Post partners and times to comments.
A.1 Bench Press – 12, 12, 12
A.2
Open Workout 11.5
20 Minute AMRAP
5 Power Clean #145/#105
10 Toes 2 Bar
15 Wall Balls
A.3
3 Rounds
Max Plank
Rest 2:00 Minutes
Post loads and rounds to comments.
A.1
3 Rounds
5 Deadlift @ 75%
5 Box Jumps #30/#24
Run 400M
Rest 2:00 Minutes
A.2
4 Rounds
D-Bag/ DB Hold 1:00 Minute
20 Back Extensions
Post loads and times to comments.
A.1
Power Snatch – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
20 Double Unders (40 Singles)
16 Shoulder 2 Overhead #35/#20
12 DB Front Rack Lunge #35/#20
Post loads and rounds to comments.
A.1
10 Minute EMOM
1 Strict Press Every Minute up to a Heavy Single
A.2
15 Minute EMOM
Row 15/12 Calories
12 Burpees
20 KB Swings
Post loads to comments.