A.1
Clean & Jerk OTM x 10 x 2 #165/#115
A.2
Tabata Row 8x :20 on :10 off Men 100M per round/Women 85M per round
A.3
Accumulate 2 Minutes L -Sits
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A.1 Press 10, 10, 10
A.2
“Donny”
21-15-9-9-15-21
Deadlift #225/#155
Burpee
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A.1
5 Sets
Power Snatch+Hang Squat Snatch+Squat Snatch+ OH Squat
A.2
10-9-8-7-6-5-4-3-2-1
KB Swings
Goblet Squats
Chest 2 Bar Pull Ups
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A.1 Back Squat 6×4 Across
A.2
12 Minute AMRAP
12 Wall Balls
12 Russian Twists (using wall ball)
6 Crossover Push Ups (One hand on the ball one hand on the floor, push up, then walk hands across the ball to the other side and push up = 1 Crossover Push Up.
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25 Minute AMRAP
Power Clean #205/#140 and Pull Up 1, 2, 3, 4, 5…………
1 Partner working at a time alternate between Power Cleans and Pull Ups adding one to each exercise each round.
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