A.1 Back Squat 10, 8, 6, 6
A.2 15-12-9-6-3
DB Thrusters
Dynamic Push Ups
Russian Twists
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A.1 Work up to a heavy Power Snatch. This is not 1Rm. You have 7 minutes.
A.2 Power Cleans 2-2-2-2
Rest 2 Minutes between efforts.
A.3 10-8-4-6-2
Power Clean #155/#95
Bar Facing Burpees
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A.1 Push Press 3RM
A.2 50 Push Press for time @ 65% of 3RM
A.3 15 Minute AMRAP
1 Pull Up
1 Box Jump
2 Pull Ups
2 Box Jumps
3 Pull Ups
3 Box Jumps
4 Pull Ups
4 Box Jumps……
Continue ladder until you can’t anymore.
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Teams of 2
30 Minute AMRAP
5 HSPU
10 Hang Power Snatch #75/#55
15 Double Unders/ 45 Singles
Row 200M
Each member must complete the movement before moving on to the next exercise. Partner 1 will perform 5 HSPU then partner 2 will do the same. Partner 1 will perform 10 Hang Power Snatch and then partner 2 does the same and so on. One works while one rests.
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A.1 EMOM 10 Minutes 3 Power Cleans, Touch and Go-HEAVY!
A.2
Tabata Row 20:10 x 8 for Meters.
Shortest distance = Score.
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