A.1
Back Squat 5, 5, 5, 5, 5
Deadlift 1, 1, 1, 1, 1
One Deadlift immediately following each set of back squats.
A.2
4 Rounds
3 Minute AMRAP
3 Ground to Overhead #135/#95
6 Push Ups
9 Ball Slams
Rest 1 Minute.
Post loads and rounds to comments.
2-4-6-8-10
1 Full Gasser
Pull Ups x 2
Barbell Complex #155/#95
1 rep= 2 deadlift, 2 Hang Power Clean, 2 Push Press
*only one athlete working at a time, person one must complete the entire round before person two can start. Continue to alternate until each athlete has completed the all 10 reps.
Post times and partners to comments.
A.1 Snatch Balance Work up to a 1RM
A.2
“Lynne”
5 Rounds
Body Weight Bench Max Reps
Pull Ups Max Reps
Up to 5 Minutes Rest Between Rounds
Post loads and scores to comments.
A.1 10×2 Power Clean OTM – Heavy
Rest 5 Minutes
A.2
30 Shoulder to Overhead #155/#105
Rest 2 Minutes
A.3
Row 500M AFAP
A.4
3×1 Minute Planks
100 4 Count Flutter Kicks
Post loads and row times to comments.
A.1 Front Squat
3RM
10 RM
A.2
Run 800M
30 Pull Ups
30 Front Squats #135/#95
30 Pull Ups
Run 800M
Post loads and times to comments.