A.1
Power Clean & Jerk 6 x 3 OT 2:00
A.2
4 Rounds
Run 400M
20 Push Ups
30 Air Squats
Rest 3:00 Minutes
Post loads and times to comments.
A.1 Front Squat – 5, 5, 5, 5, 5 @75% of 1RM
A.2
5 Rounds
10 Power Snatch #95/#65
20 Wall Ball
A.3
Pendlay Barbell Row 4 x 12
Pos loads and times to comments.
In Teams of 2:
200 double-unders
100 KB Swings #53/#35
50 Thrusters #95/#65
Then…
2 Rounds:
20 Front Squats #205/#145 (no rack)
20 Burpee Pull Ups
Then…
60 Power Snatch #95/#65
Post partners and times to comments.
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
12 Minute Alternating EMOM
Minute 1: 1 Round Strict Cindy
Minute 2: Row 15/12 Calories
Minute 3: Max Clean & Jerks #135/#95
A.3
Super Set
4 x 15 Bicep Curls
4 x 20 Banded Tricep Extension
Post loads and reps to comments.
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
13 Minute AMRAP
10 DB Step Ups
10 DB Thrusters
5 HSPU
Post loads and rounds to comments.