15 Minute AMRAP
7 Deadlifts #225/#135
*You may not drop the bar. 5 Burpees immediately if you do.
7 Box Jump Overs
*Jump over or jump up onto box and over. Do not use hands.
7 Strict Pull Ups
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A.1 Press 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
10 Wall Ball
10 Target Burpees
10 Chest 2 Bar Pull Ups
20 Wall Balls
10 Target Burpees
10 Chest 2 Bar Pull Ups
30 Wall Balls
10 Target Burpees
10 Chest 2 Bar Pull Ups
40 Wall Balls
10 Target Burpees
10 Chest 2 Bar Pull Ups
**Add 10 Wall Balls to each round.
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A.1 Snatch Technique Work (15 Minutes)
A.2
OTM x 15
1 Snatch Grip Deadlift
1Hang Squat Snatch
2 OH Squat
*Must be unbroken. If you drop bar, start from beginning of sequence.
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A.1 Back Squat 10, 10, 10
A.2
“Black & Blue”
5 Rounds
10 Power Clean #135/#95
10 Burpees
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Teams of 3
10K Row
One athlete works at a time. Switch every 250M. Athletes must complete 7 burpee box jumps before returning to rower. Remember, one athlete works at a time.