A.1 Hang Snatch – 5, 5, 5, 5, 5
A.2
15 Minute AMRAP
5 Power Snatch #115/#75
10 Toes 2 Bar
15 Wall Balls
A.3
40 Strict Pull Ups/60 Ring Rows
Post loads and rounds to comments.
40 Minute Cap
In Teams of 2:
30-20-10
Clean & Jerk #155/#105
Chest 2 Bar Pull Ups
2 Rounds
60 Calorie Row
30 HSPU
3 Rounds
Run 800M
8 Front Squats #205/#145
Post partners and times to comments.
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
30-24-18-12
Goblet Squats
Weighted Sit Ups
Calorie Row
A.3
Accumulate 5 Minute of Push Plank
Keep glutes tight and scapula activated. No sagging bellies.
12 Minute Cap
Post loads and times to comments.
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
“Diane”
21-15-9
Deadlift #225/#155
HSPU
A.3
Accumulate 3:00 Minutes of an active hang pull up. Engage your lats and scapula with arms locked out at elbows.
Post loads and times to comments.
A.1 Squat Clean – 3, 3, 3, 3, 3
A.2
25 Minute Cap
5 Rounds
Row 25 Calories
12 DB Step Ups #50/#35
9 Squat Cleans #135/#95
Post loads and rounds to comments.
A.1 Press – 3, 3, 3, 3, 3
A.2
21-15-9
Chest 2 Bar Pull Ups
Box Jump Overs
A.3
3 Rounds
:30 GHDSU Hold
1:00 Back Extension Hold
20 Glute Bridges
30 Band Pull Aparts
Post loads and times to comments.